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December 6th, 2024
The following article by Tom Alves describes a very practical approach to physical training for those of us who are not as young and spry as we once were. Tom shows us how to give our bodies at least some of the maintenance we give our rifles. While we all realize that our rifles will outlive us, let’s see if we can’t narrow the margin a bit with some personal maintenance that just might help the shooting too!
This article originally appeared in German Salazar’s Rifleman’s Journal, and appears with permission. Sadly, German passed away in 2022. This was a very sad loss of a great marksman and a great shooting sports writer. This Editor also counted German as a close friend, who helped this site in many ways.
A Suggested Training Approach for Older Shooters
By Tom Alves
 Most articles and discussions regarding competitive shooting center around equipment. Now and then one will come across an article about physical training such as the USAMU piece on Physical Conditioning for Highpower Shooting. If you break the articles down they often discuss “core strength” and durability. The purpose of this paper is to elaborate on those points with a bit different perspective. Many of the articles you will read in books about position shooting and the one mentioned before are directed more toward the younger generation of shooters in their 20s. If you look down the line at a typical high power match these days you are likely to see quite a few folks who are in their middle 30’s and up. Many people in that age range have had broken bones and wear and tear on their joints so a training program needs to take that into account. For instance, while jogging for an extended period for heart and lung conditioning — often called cardio exercises — may be the recommended approach for younger folks, it may be totally inappropriate for older people. The procedure to repair meniscus tears in knees is one of the most frequently performed operations in this country. Another approach one often sees in training to improve core strength is the use of weight machines which isolate certain muscle groups in their operation. I would like to suggest an alternative approach that not only does not require special equipment but uses the body’s muscles in a coordinated fashion in the same way they are used in our natural movements. So, let’s set down some criteria:
1. The approach has to be low impact to conserve joints.
2. One goal is to improve the strength of the core muscles which are the muscles of our trunk that keep us erect and from where all movements initiate.
3. Along with core strength we need flexibility and full range of motion.
4. We want to improve our lung and heart function so we can have a good flow of oxygen going to our organs and muscles to reduce the rate at which we become fatigued during a competitive event.
Before I continue I believe it is appropriate for the reader to understand that I am a fellow shooter and this is a program I have designed for myself based on considerable reading and experience over a number of years. I am not a medical doctor, a formally trained exercise professional or any other type of specialist in the field. Consequently, this information is offered with the advice that you consult your medical advisor or similar authority before you embark on this or any similar regimen.
I will start with core strength and flexibility. Pilates exercises are resistance exercises that can incorporate the use of resistance bands, light weights and the weight of your body parts in order to strengthen the muscles in the abdomen, back, hips, chest and shoulders. The exercises can be performed alone but I recommend attending classes put on by a certified instructor who will ensure that you perform a balanced routine meaning you work on the front and back and both sides of your trunk. As to flexibility, yoga complements Pilates exercises and they are often taught together. In practical terms yoga strengthens through resistance using the weight of the body and increases flexibility by stretching the various muscle groups in a coordinated fashion. Some yoga exercises also work on balance which is helpful in position shooting and life in general. Again, I suggest attending formal yoga classes since an instructor can help you address such things as a joint misalignment. As an example, my right leg healed improperly after the femur was broken and my right foot splays out putting undue load on my left knee. There are a number of books available on Pilates and yoga and some of them get pretty involved; I leave that to the reader to explore. I will list some reference material at the end of the article that I have found useful.
Finally, heart and lung improvement. In order to exercise the heart and lungs while not abusing the joints, particularly the knees and hips, one has to resort to something other than jogging. Walking, bicycling, elliptical machines and swimming may be alternative methods you’d like to consider. Based on my reading, in order to get the most benefit it is important to exercise so that the pulse rate becomes elevated for periods of time rather than kept at a constant rate. The process I use, called PACE, is promoted by Al Sears, MD, http://www.alsearsmd.com/. It is interval training for the non-athlete. In simple terms one exercises, using whatever equipment one desires, to achieve a heart rate in which you are slightly above your ability to bring enough oxygen into your body to sustain the activity for an extended period. This is similar to wind sprints for a sprinter or a football player. After each episode you must rest until you have achieved recovery, meaning you can catch your breath easily. A series of three sets is recommended which covers a total time of about 20 minutes.
Report from the Author — Yes, Training Helps
As a result of this training program I have experienced increased strength in my legs and trunk, less joint stiffness, lower blood pressure, and lower resting pulse rate. The Pilates/yoga classes are usually attended 2 to 3 times a week and the interval training performed twice a week. [The author was 64 when this was first published. He is now 75, and still shooting Palma and Smallbore prone.]
Before I close I would like to touch briefly on two other related subjects: hydration and visual training. When one is exerting oneself, the body produces perspiration to keep the body’s temperature at an acceptable level. As one perspires the blood gets thicker and the ocular fluid in one’s eyes thickens as well. The heart has to work harder to supply oxygen and nutrients to the body so visual and cognitive functions degrade and fatigue sets in rapidly. Essential chemicals called electrolytes are also carried out of the body with the perspiration. As a result, it is necessary to replace moisture and electrolytes to maintain basic health and a competitive level of performance. If one goes on the Internet there is a multitude of articles on hydration. Due to the kindness of my lead Pilates/yoga instructor, Ms. Annette Garrison, I have a pretty comprehensive article on various aspects of hydration that I have included, http://www.ideafit.com/fitness-library/hyponatremia-other-side-hydration-story , for your information.
 Last I want to mention visual performance training. The New Position Rifle Shooting, A How-To Guide for Shooters and Coaches by Bill Pullum and Frank Hanenkrat mentions sports vision training amongst other aspects of vision in competitive shooting. If one goes on the Internet you will find training programs directed at golfers, baseball and football players. There is one site that has a demo which, if one looks at it for long, it is obviously very similar to a shooting gallery video game. The training involves rapid recognition and hand-eye coordination. Another source of visual training exercises, along with a wealth of other information, is the book Prone And Long Range Rifle Shooting by Nancy Tompkins.
Hopefully, I have provided some information which will be helpful in improving shooting performance and extending the time you can participate at a competitive level. It is important that you proceed at your own pace. I have pushed myself too hard in the interval training and now have to back off a bit. In closing I would like to thank Annette Garrison and GS Arizona for their help, patience and encouragement.
Additional Reference Material
1. Framework by Nicholas A. DiNubile, MD
This is required reading for anybody who has suffered an injury like a torn meniscus or has muscular skeletal issues. This is the book that led me to Pilates/yoga
2 P.A.C.E., The Twelve Minute Fitness Revolution by Al Sears, MD
The approach I use to interval training. I am sure there are other sources.
3. Physical Conditioning For Highpower Shooting by SGT Walter E. Craig, USAMU
4. Rifle, Steps To Success by Launi Meili
Share the post "Fitness Training and Physical Conditioning for Older Shooters"
July 10th, 2024
 In the archives of The First Shot (the CMP’s Online Magazine), SGT Walter E. Craig of the USAMU discusses physical conditioning for competitive shooters, particularly High Power competitors. Fitness training is an important subject that, curiously, is rarely featured in the shooting sports media. We seem to focus on hardware, or esoteric details of cartridge reloading. Yet physical fitness also matters, particularly for High Power shooters. In his article, Craig advocates: 1) weight training to strengthen the Skeletal Muscle System; 2) exercises to build endurance and stamina; and 3) cardiovascular conditioning programs to allow the shooter to remain relaxed with a controlled heart beat.
SGT Craig explains: “An individual would not enter a long distance race without first spending many hours conditioning his/her body. One should apply the same conditioning philosophy to [shooting]. Physical conditioning to improve shooting skills will result in better shooting performance[.] The objective of an individual physical training program is to condition the muscles, heart, and lungs thereby increasing the shooter’s capability of controlling the body and rifle for sustained periods.”
In addition to weight training and cardio workouts (which can be done in a gym), SGT Craig advocates “some kind of holding drill… to develop the muscles necessary for holding a rifle for extended periods.”
For those with range access, Craig recommends a blind standing exercise: “This exercise consists of dry-firing one round, then live-firing one round, at a 200-yard standard SR target. For those who have access only to a 100-yard range, reduced targets will work as well. Begin the exercise with a timer set for 50 minutes. Dry-fire one round, then fire one live round and without looking at the actual impact, plot a call in a data book. Continue the dry fire/live fire sequence for 20 rounds, plotting after each round. After firing is complete, compare the data book to the target. If your zero and position are solid, the plots should resemble the target. As the training days add up and your zero is refined, the groups will shrink and move to the center.”
Fitness training and holding drills help position shooters reach their full potential. Here is 6-Time U.S. National Long Range Champion John Whidden.
Training for Older Shooters
Tom Alves has written an excellent article A Suggested Training Approach for Older Shooters. This article discusses appropriate low-impact training methods for older shooters. Tom explains: “Many of the articles you will read in books about position shooting and the one mentioned above are directed more toward the younger generation of shooters in their 20s. If you look down the line at a typical high power match these days you are likely to see quite a few folks who are in their middle 30s and up. Many people in that age range have had broken bones and wear and tear on their joints so a training program needs to take that into account. For instance, while jogging for an extended period for heart and lung conditioning may be the recommended approach for younger folks, it may be totally inappropriate for older people.”
READ FULL ARTICLE by Tom Alves
Share the post "Fitness Training and Cardio Conditioning for Competitive Shooters"
March 8th, 2024
The following article by Tom Alves describes a very practical approach to physical training for those of us who are not as young and spry as we once were. Tom shows us how to give our bodies at least some of the maintenance we give our rifles. While we all realize that our rifles will outlive us, let’s see if we can’t narrow the margin a bit with some personal maintenance that just might help the shooting too!
This article originally appeared in German Salazar’s Rifleman’s Journal, and appears with permission. Sadly, German passed away in 2022. This was a very sad loss of a distinguished-class marksman and a great shooting sports writer. This Editor counted German as a close friend, who helped this site in many ways.
A Suggested Training Approach for Older Shooters
By Tom Alves
Most articles and discussions regarding competitive shooting center around equipment. Now and then one will come across an article about physical training such as the USAMU piece on Physical Conditioning for Highpower Shooting. If you break the articles down they often discuss “core strength” and durability. The purpose of this paper is to elaborate on those points with a bit different perspective. Many of the articles you will read in books about position shooting and the one mentioned before are directed more toward the younger generation of shooters in their 20s. If you look down the line at a typical high power match these days you are likely to see quite a few folks who are in their middle 30’s and up. Many people in that age range have had broken bones and wear and tear on their joints so a training program needs to take that into account. For instance, while jogging for an extended period for heart and lung conditioning — often called cardio exercises — may be the recommended approach for younger folks, it may be totally inappropriate for older people. The procedure to repair meniscus tears in knees is one of the most frequently performed operations in this country. Another approach one often sees in training to improve core strength is the use of weight machines which isolate certain muscle groups in their operation. I would like to suggest an alternative approach that not only does not require special equipment but uses the body’s muscles in a coordinated fashion in the same way they are used in our natural movements. So, let’s set down some criteria:
1. The approach has to be low impact to conserve joints.
2. One goal is to improve the strength of the core muscles which are the muscles of our trunk that keep us erect and from where all movements initiate.
3. Along with core strength we need flexibility and full range of motion.
4. We want to improve our lung and heart function so we can have a good flow of oxygen going to our organs and muscles to reduce the rate at which we become fatigued during a competitive event.
Before I continue I believe it is appropriate for the reader to understand that I am a fellow shooter and this is a program I have designed for myself based on considerable reading and experience over a number of years. I am not a medical doctor, a formally trained exercise professional or any other type of specialist in the field. Consequently, this information is offered with the advice that you consult your medical advisor or similar authority before you embark on this or any similar regimen.
I will start with core strength and flexibility. Pilates exercises are resistance exercises that can incorporate the use of resistance bands, light weights and the weight of your body parts in order to strengthen the muscles in the abdomen, back, hips, chest and shoulders. The exercises can be performed alone but I recommend attending classes put on by a certified instructor who will ensure that you perform a balanced routine meaning you work on the front and back and both sides of your trunk. As to flexibility, yoga complements Pilates exercises and they are often taught together. In practical terms yoga strengthens through resistance using the weight of the body and increases flexibility by stretching the various muscle groups in a coordinated fashion. Some yoga exercises also work on balance which is helpful in position shooting and life in general. Again, I suggest attending formal yoga classes since an instructor can help you address such things as a joint misalignment. As an example, my right leg healed improperly after the femur was broken and my right foot splays out putting undue load on my left knee. There are a number of books available on Pilates and yoga and some of them get pretty involved; I leave that to the reader to explore. I will list some reference material at the end of the article that I have found useful.
Finally, heart and lung improvement. In order to exercise the heart and lungs while not abusing the joints, particularly the knees and hips, one has to resort to something other than jogging. Walking, bicycling, elliptical machines and swimming may be alternative methods you’d like to consider. Based on my reading, in order to get the most benefit it is important to exercise so that the pulse rate becomes elevated for periods of time rather than kept at a constant rate. The process I use, called PACE, is promoted by Al Sears, MD, http://www.alsearsmd.com/. It is interval training for the non-athlete. In simple terms one exercises, using whatever equipment one desires, to achieve a heart rate in which you are slightly above your ability to bring enough oxygen into your body to sustain the activity for an extended period. This is similar to wind sprints for a sprinter or a football player. After each episode you must rest until you have achieved recovery, meaning you can catch your breath easily. A series of three sets is recommended which covers a total time of about 20 minutes.
Report from the Author — Yes, Training Helps
As a result of this training program I have experienced increased strength in my legs and trunk, less joint stiffness, lower blood pressure, and lower resting pulse rate. The Pilates/yoga classes are usually attended 2 to 3 times a week and the interval training performed twice a week. [The author was 64 when this was first published. He is now 75, and still shooting Palma and Smallbore prone.]
Before I close I would like to touch briefly on two other related subjects: hydration and visual training. When one is exerting oneself, the body produces perspiration to keep the body’s temperature at an acceptable level. As one perspires the blood gets thicker and the ocular fluid in one’s eyes thickens as well. The heart has to work harder to supply oxygen and nutrients to the body so visual and cognitive functions degrade and fatigue sets in rapidly. Essential chemicals called electrolytes are also carried out of the body with the perspiration. As a result, it is necessary to replace moisture and electrolytes to maintain basic health and a competitive level of performance. If one goes on the Internet there is a multitude of articles on hydration. Due to the kindness of my lead Pilates/yoga instructor, Ms. Annette Garrison, I have a pretty comprehensive article on various aspects of hydration that I have included, http://www.ideafit.com/fitness-library/hyponatremia-other-side-hydration-story , for your information.
Last I want to mention visual performance training. The New Position Rifle Shooting, A How-To Guide for Shooters and Coaches by Bill Pullum and Frank Hanenkrat mentions sports vision training amongst other aspects of vision in competitive shooting. [Book under $40.00 on Amazon]. If one goes on the Internet you will find training programs directed at golfers, baseball and football players. There is one site that has a demo which, if one looks at it for long, it is obviously very similar to a shooting gallery video game. The training involves rapid recognition and hand-eye coordination. Another source of visual training exercises, along with a wealth of other information, is the book Prone And Long Range Rifle Shooting by Nancy Tompkins.
Hopefully, I have provided some information which will be helpful in improving shooting performance and extending the time you can participate at a competitive level. It is important that you proceed at your own pace. I have pushed myself too hard in the interval training and now have to back off a bit. In closing I would like to thank Annette Garrison and German Salazar for their help, patience and encouragement.
Additional Reference Material
1. Framework by Nicholas A. DiNubile, MD
This is required reading for anybody who has suffered an injury like a torn meniscus or has muscular skeletal issues. This is the book that led me to Pilates/yoga
2 P.A.C.E., The Twelve Minute Fitness Revolution by Al Sears, MD
The approach I use to interval training. I am sure there are other sources.
3. Physical Conditioning For Highpower Shooting by SGT Walter E. Craig, USAMU
4. Rifle, Steps To Success by Launi Meili
Share the post "Physical Training and Conditioning for Older Shooters"
January 22nd, 2024
In the archives of The First Shot (the CMP’s Online Magazine), SGT Walter E. Craig of the USAMU discusses physical conditioning for competitive shooters, particularly High Power competitors. Fitness training is an important subject that, curiously, is rarely featured in the shooting sports media. We seem to focus on hardware, or esoteric details of cartridge reloading. Yet physical fitness also matters, particularly for High Power shooters. In his article, Craig advocates: 1) weight training to strengthen the Skeletal Muscle System; 2) exercises to build endurance and stamina; and 3) cardiovascular conditioning programs to allow the shooter to remain relaxed with a controlled heart beat.
SGT Craig explains: “An individual would not enter a long distance race without first spending many hours conditioning his/her body. One should apply the same conditioning philosophy to [shooting]. Physical conditioning to improve shooting skills will result in better shooting performance[.] The objective of an individual physical training program is to condition the muscles, heart, and lungs thereby increasing the shooter’s capability of controlling the body and rifle for sustained periods.”
In addition to weight training and cardio workouts (which can be done in a gym), SGT Craig advocates “some kind of holding drill… to develop the muscles necessary for holding a rifle for extended periods.”
For those with range access, Craig recommends a blind standing exercise: “This exercise consists of dry-firing one round, then live-firing one round, at a 200-yard standard SR target. For those who have access only to a 100-yard range, reduced targets will work as well. Begin the exercise with a timer set for 50 minutes. Dry-fire one round, then fire one live round and without looking at the actual impact, plot a call in a data book. Continue the dry fire/live fire sequence for 20 rounds, plotting after each round. After firing is complete, compare the data book to the target. If your zero and position are solid, the plots should resemble the target. As the training days add up and your zero is refined, the groups will shrink and move to the center.”
Fitness training and holding drills help position shooters reach their full potential. Here is 6-Time U.S. National Long Range Champion John Whidden.
Training for Older Shooters
Tom Alves has written an excellent article A Suggested Training Approach for Older Shooters. This article discusses appropriate low-impact training methods for older shooters. Tom explains: “Many of the articles you will read in books about position shooting and the one mentioned above are directed more toward the younger generation of shooters in their 20s. If you look down the line at a typical high power match these days you are likely to see quite a few folks who are in their middle 30s and up. Many people in that age range have had broken bones and wear and tear on their joints so a training program needs to take that into account. For instance, while jogging for an extended period for heart and lung conditioning may be the recommended approach for younger folks, it may be totally inappropriate for older people.”
READ FULL ARTICLE by Tom Alves
Share the post "Fitness Training & Cardio Conditioning for Competitive Shooters"
December 13th, 2023
The following article by Tom Alves describes a very practical approach to physical training for those of us who are not as young and spry as we once were. Tom shows us how to give our bodies at least some of the maintenance we give our rifles. While we all realize that our rifles will outlive us, let’s see if we can’t narrow the margin a bit with some personal maintenance that just might help the shooting too!
This article originally appeared in German Salazar’s Rifleman’s Journal, and appears with permission. Sadly, German passed away in 2022. This was a very sad loss of a great marksman and a great shooting sports writer. This Editor also counted German as a close friend, who helped this site in many ways.
A Suggested Training Approach for Older Shooters
By Tom Alves
Most articles and discussions regarding competitive shooting center around equipment. Now and then one will come across an article about physical training such as the USAMU piece on Physical Conditioning for Highpower Shooting. If you break the articles down they often discuss “core strength” and durability. The purpose of this paper is to elaborate on those points with a bit different perspective. Many of the articles you will read in books about position shooting and the one mentioned before are directed more toward the younger generation of shooters in their 20s. If you look down the line at a typical high power match these days you are likely to see quite a few folks who are in their middle 30’s and up. Many people in that age range have had broken bones and wear and tear on their joints so a training program needs to take that into account. For instance, while jogging for an extended period for heart and lung conditioning — often called cardio exercises — may be the recommended approach for younger folks, it may be totally inappropriate for older people. The procedure to repair meniscus tears in knees is one of the most frequently performed operations in this country. Another approach one often sees in training to improve core strength is the use of weight machines which isolate certain muscle groups in their operation. I would like to suggest an alternative approach that not only does not require special equipment but uses the body’s muscles in a coordinated fashion in the same way they are used in our natural movements. So, let’s set down some criteria:
1. The approach has to be low impact to conserve joints.
2. One goal is to improve the strength of the core muscles which are the muscles of our trunk that keep us erect and from where all movements initiate.
3. Along with core strength we need flexibility and full range of motion.
4. We want to improve our lung and heart function so we can have a good flow of oxygen going to our organs and muscles to reduce the rate at which we become fatigued during a competitive event.
Before I continue I believe it is appropriate for the reader to understand that I am a fellow shooter and this is a program I have designed for myself based on considerable reading and experience over a number of years. I am not a medical doctor, a formally trained exercise professional or any other type of specialist in the field. Consequently, this information is offered with the advice that you consult your medical advisor or similar authority before you embark on this or any similar regimen.
I will start with core strength and flexibility. Pilates exercises are resistance exercises that can incorporate the use of resistance bands, light weights and the weight of your body parts in order to strengthen the muscles in the abdomen, back, hips, chest and shoulders. The exercises can be performed alone but I recommend attending classes put on by a certified instructor who will ensure that you perform a balanced routine meaning you work on the front and back and both sides of your trunk. As to flexibility, yoga complements Pilates exercises and they are often taught together. In practical terms yoga strengthens through resistance using the weight of the body and increases flexibility by stretching the various muscle groups in a coordinated fashion. Some yoga exercises also work on balance which is helpful in position shooting and life in general. Again, I suggest attending formal yoga classes since an instructor can help you address such things as a joint misalignment. As an example, my right leg healed improperly after the femur was broken and my right foot splays out putting undue load on my left knee. There are a number of books available on Pilates and yoga and some of them get pretty involved; I leave that to the reader to explore. I will list some reference material at the end of the article that I have found useful.
Finally, heart and lung improvement. In order to exercise the heart and lungs while not abusing the joints, particularly the knees and hips, one has to resort to something other than jogging. Walking, bicycling, elliptical machines and swimming may be alternative methods you’d like to consider. Based on my reading, in order to get the most benefit it is important to exercise so that the pulse rate becomes elevated for periods of time rather than kept at a constant rate. The process I use, called PACE, is promoted by Al Sears, MD, http://www.alsearsmd.com/. It is interval training for the non-athlete. In simple terms one exercises, using whatever equipment one desires, to achieve a heart rate in which you are slightly above your ability to bring enough oxygen into your body to sustain the activity for an extended period. This is similar to wind sprints for a sprinter or a football player. After each episode you must rest until you have achieved recovery, meaning you can catch your breath easily. A series of three sets is recommended which covers a total time of about 20 minutes.
Report from the Author — Yes, Training Helps
As a result of this training program I have experienced increased strength in my legs and trunk, less joint stiffness, lower blood pressure, and lower resting pulse rate. The Pilates/yoga classes are usually attended 2 to 3 times a week and the interval training performed twice a week. [The author was 64 when this was first published. He is now 75, and still shooting Palma and Smallbore prone.]
Before I close I would like to touch briefly on two other related subjects: hydration and visual training. When one is exerting oneself, the body produces perspiration to keep the body’s temperature at an acceptable level. As one perspires the blood gets thicker and the ocular fluid in one’s eyes thickens as well. The heart has to work harder to supply oxygen and nutrients to the body so visual and cognitive functions degrade and fatigue sets in rapidly. Essential chemicals called electrolytes are also carried out of the body with the perspiration. As a result, it is necessary to replace moisture and electrolytes to maintain basic health and a competitive level of performance. If one goes on the Internet there is a multitude of articles on hydration. Due to the kindness of my lead Pilates/yoga instructor, Ms. Annette Garrison, I have a pretty comprehensive article on various aspects of hydration that I have included, http://www.ideafit.com/fitness-library/hyponatremia-other-side-hydration-story , for your information.
Last I want to mention visual performance training. The New Position Rifle Shooting, A How-To Guide for Shooters and Coaches by Bill Pullum and Frank Hanenkrat mentions sports vision training amongst other aspects of vision in competitive shooting. If one goes on the Internet you will find training programs directed at golfers, baseball and football players. There is one site that has a demo which, if one looks at it for long, it is obviously very similar to a shooting gallery video game. The training involves rapid recognition and hand-eye coordination. Another source of visual training exercises, along with a wealth of other information, is the book Prone And Long Range Rifle Shooting by Nancy Tompkins.
Hopefully, I have provided some information which will be helpful in improving shooting performance and extending the time you can participate at a competitive level. It is important that you proceed at your own pace. I have pushed myself too hard in the interval training and now have to back off a bit. In closing I would like to thank Annette Garrison and GS Arizona for their help, patience and encouragement.
Additional Reference Material
1. Framework by Nicholas A. DiNubile, MD
This is required reading for anybody who has suffered an injury like a torn meniscus or has muscular skeletal issues. This is the book that led me to Pilates/yoga
2 P.A.C.E., The Twelve Minute Fitness Revolution by Al Sears, MD
The approach I use to interval training. I am sure there are other sources.
3. Physical Conditioning For Highpower Shooting by SGT Walter E. Craig, USAMU
4. Rifle, Steps To Success by Launi Meili
Share the post "Fitness Training and Conditioning for Older Rifle Competitors"
January 14th, 2023
In the archives of The First Shot (the CMP’s Online Magazine), SGT Walter E. Craig of the USAMU discusses physical conditioning for competitive shooters, particularly High Power competitors. Fitness training is an important subject that, curiously, is rarely featured in the shooting sports media. We seem to focus on hardware, or esoteric details of cartridge reloading. Yet physical fitness also matters, particularly for High Power shooters. In his article, Craig advocates: 1) weight training to strengthen the Skeletal Muscle System; 2) exercises to build endurance and stamina; and 3) cardiovascular conditioning programs to allow the shooter to remain relaxed with a controlled heart beat.
SGT Craig explains: “An individual would not enter a long distance race without first spending many hours conditioning his/her body. One should apply the same conditioning philosophy to [shooting]. Physical conditioning to improve shooting skills will result in better shooting performance[.] The objective of an individual physical training program is to condition the muscles, heart, and lungs thereby increasing the shooter’s capability of controlling the body and rifle for sustained periods.”
In addition to weight training and cardio workouts (which can be done in a gym), SGT Craig advocates “some kind of holding drill… to develop the muscles necessary for holding a rifle for extended periods.”
For those with range access, Craig recommends a blind standing exercise: “This exercise consists of dry-firing one round, then live-firing one round, at a 200-yard standard SR target. For those who have access only to a 100-yard range, reduced targets will work as well. Begin the exercise with a timer set for 50 minutes. Dry-fire one round, then fire one live round and without looking at the actual impact, plot a call in a data book. Continue the dry fire/live fire sequence for 20 rounds, plotting after each round. After firing is complete, compare the data book to the target. If your zero and position are solid, the plots should resemble the target. As the training days add up and your zero is refined, the groups will shrink and move to the center.”
Fitness training and holding drills help position shooters reach their full potential. Here is 6-Time U.S. National Long Range Champion John Whidden.
Training for Older Shooters
Tom Alves has written an excellent article A Suggested Training Approach for Older Shooters. This article discusses appropriate low-impact training methods for older shooters. Tom explains: “Many of the articles you will read in books about position shooting and the one mentioned above are directed more toward the younger generation of shooters in their 20s. If you look down the line at a typical high power match these days you are likely to see quite a few folks who are in their middle 30s and up. Many people in that age range have had broken bones and wear and tear on their joints so a training program needs to take that into account. For instance, while jogging for an extended period for heart and lung conditioning may be the recommended approach for younger folks, it may be totally inappropriate for older people.”
READ FULL ARTICLE by Tom Alves
Share the post "Fitness and Cardio Training for Competitive Shooters"
July 13th, 2022
The following article by Tom Alves describes a very practical approach to physical training for those of us who are not as young and spry as we once were. Tom shows us how to give our bodies at least some of the maintenance we give our rifles. While we all realize that our rifles will outlive us, let’s see if we can’t narrow the margin a bit with some personal maintenance that just might help the shooting too!
This article originally appeared in German Salazar’s Rifleman’s Journal, and appears with permission. Sadly, German passed away last month. This was a very sad loss of a great, triple-distinguished shooter and a great shooting sports writer.
A Suggested Training Approach for Older Shooters
By Tom Alves
Most articles and discussions regarding competitive shooting center around equipment. Now and then one will come across an article about physical training such as the USAMU piece on Physical Conditioning for Highpower Shooting. If you break the articles down they often discuss “core strength” and durability. The purpose of this paper is to elaborate on those points with a bit different perspective. Many of the articles you will read in books about position shooting and the one mentioned before are directed more toward the younger generation of shooters in their 20s. If you look down the line at a typical high power match these days you are likely to see quite a few folks who are in their middle 30’s and up. Many people in that age range have had broken bones and wear and tear on their joints so a training program needs to take that into account. For instance, while jogging for an extended period for heart and lung conditioning — often called cardio exercises — may be the recommended approach for younger folks, it may be totally inappropriate for older people. The procedure to repair meniscus tears in knees is one of the most frequently performed operations in this country. Another approach one often sees in training to improve core strength is the use of weight machines which isolate certain muscle groups in their operation. I would like to suggest an alternative approach that not only does not require special equipment but uses the body’s muscles in a coordinated fashion in the same way they are used in our natural movements. So, let’s set down some criteria:
1. The approach has to be low impact to conserve joints.
2. One goal is to improve the strength of the core muscles which are the muscles of our trunk that keep us erect and from where all movements initiate.
3. Along with core strength we need flexibility and full range of motion.
4. We want to improve our lung and heart function so we can have a good flow of oxygen going to our organs and muscles to reduce the rate at which we become fatigued during a competitive event.
Before I continue I believe it is appropriate for the reader to understand that I am a fellow shooter and this is a program I have designed for myself based on considerable reading and experience over a number of years. I am not a medical doctor, a formally trained exercise professional or any other type of specialist in the field. Consequently, this information is offered with the advice that you consult your medical advisor or similar authority before you embark on this or any similar regimen.
I will start with core strength and flexibility. Pilates exercises are resistance exercises that can incorporate the use of resistance bands, light weights and the weight of your body parts in order to strengthen the muscles in the abdomen, back, hips, chest and shoulders. The exercises can be performed alone but I recommend attending classes put on by a certified instructor who will ensure that you perform a balanced routine meaning you work on the front and back and both sides of your trunk. As to flexibility, yoga complements Pilates exercises and they are often taught together. In practical terms yoga strengthens through resistance using the weight of the body and increases flexibility by stretching the various muscle groups in a coordinated fashion. Some yoga exercises also work on balance which is helpful in position shooting and life in general. Again, I suggest attending formal yoga classes since an instructor can help you address such things as a joint misalignment. As an example, my right leg healed improperly after the femur was broken and my right foot splays out putting undue load on my left knee. There are a number of books available on Pilates and yoga and some of them get pretty involved; I leave that to the reader to explore. I will list some reference material at the end of the article that I have found useful.
Finally, heart and lung improvement. In order to exercise the heart and lungs while not abusing the joints, particularly the knees and hips, one has to resort to something other than jogging. Walking, bicycling, elliptical machines and swimming may be alternative methods you’d like to consider. Based on my reading, in order to get the most benefit it is important to exercise so that the pulse rate becomes elevated for periods of time rather than kept at a constant rate. The process I use, called PACE, is promoted by Al Sears, MD, http://www.alsearsmd.com/. It is interval training for the non-athlete. In simple terms one exercises, using whatever equipment one desires, to achieve a heart rate in which you are slightly above your ability to bring enough oxygen into your body to sustain the activity for an extended period. This is similar to wind sprints for a sprinter or a football player. After each episode you must rest until you have achieved recovery, meaning you can catch your breath easily. A series of three sets is recommended which covers a total time of about 20 minutes.
Report from the Author — Yes, Training Helps
As a result of this training program I have experienced increased strength in my legs and trunk, less joint stiffness, lower blood pressure, and lower resting pulse rate. The Pilates/yoga classes are usually attended 2 to 3 times a week and the interval training performed twice a week. [The author was 64 when this was first published. He is now 75, and still shooting Palma and Smallbore prone.]
Before I close I would like to touch briefly on two other related subjects: hydration and visual training. When one is exerting oneself, the body produces perspiration to keep the body’s temperature at an acceptable level. As one perspires the blood gets thicker and the ocular fluid in one’s eyes thickens as well. The heart has to work harder to supply oxygen and nutrients to the body so visual and cognitive functions degrade and fatigue sets in rapidly. Essential chemicals called electrolytes are also carried out of the body with the perspiration. As a result, it is necessary to replace moisture and electrolytes to maintain basic health and a competitive level of performance. If one goes on the Internet there is a multitude of articles on hydration. Due to the kindness of my lead Pilates/yoga instructor, Ms. Annette Garrison, I have a pretty comprehensive article on various aspects of hydration that I have included, http://www.ideafit.com/fitness-library/hyponatremia-other-side-hydration-story , for your information.
Last I want to mention visual performance training. The New Position Rifle Shooting, A How-To Guide for Shooters and Coaches by Bill Pullum and Frank Hanenkrat mentions sports vision training amongst other aspects of vision in competitive shooting. If one goes on the Internet you will find training programs directed at golfers, baseball and football players. There is one site that has a demo which, if one looks at it for long, it is obviously very similar to a shooting gallery video game. The training involves rapid recognition and hand-eye coordination. Another source of visual training exercises, along with a wealth of other information, is the book Prone And Long Range Rifle Shooting by Nancy Tompkins.
Hopefully, I have provided some information which will be helpful in improving shooting performance and extending the time you can participate at a competitive level. It is important that you proceed at your own pace. I have pushed myself too hard in the interval training and now have to back off a bit. In closing I would like to thank Annette Garrison and GS Arizona for their help, patience and encouragement.
Additional Reference Material
1. Framework by Nicholas A. DiNubile, MD
This is required reading for anybody who has suffered an injury like a torn meniscus or has muscular skeletal issues. This is the book that led me to Pilates/yoga
2 P.A.C.E., The Twelve Minute Fitness Revolution by Al Sears, MD
The approach I use to interval training. I am sure there are other sources.
3. Physical Conditioning For Highpower Shooting by SGT Walter E. Craig, USAMU
4. Rifle, Steps To Success by Launi Meili
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February 23rd, 2021
In the archives of The First Shot (the CMP’s Online Magazine), SGT Walter E. Craig of the USAMU discusses physical conditioning for competitive shooters, particularly High Power competitors. Fitness training is an important subject that, curiously, is rarely featured in the shooting sports media. We seem to focus on hardware, or esoteric details of cartridge reloading. Yet physical fitness also matters, particularly for High Power shooters. In his article, Craig advocates: 1) weight training to strengthen the Skeletal Muscle System; 2) exercises to build endurance and stamina; and 3) cardiovascular conditioning programs to allow the shooter to remain relaxed with a controlled heart beat.
SGT Craig explains: “An individual would not enter a long distance race without first spending many hours conditioning his/her body. One should apply the same conditioning philosophy to [shooting]. Physical conditioning to improve shooting skills will result in better shooting performance[.] The objective of an individual physical training program is to condition the muscles, heart, and lungs thereby increasing the shooter’s capability of controlling the body and rifle for sustained periods.”
In addition to weight training and cardio workouts (which can be done in a gym), SGT Craig advocates “some kind of holding drill… to develop the muscles necessary for holding a rifle for extended periods.”
For those with range access, Craig recommends a blind standing exercise: “This exercise consists of dry-firing one round, then live-firing one round, at a 200-yard standard SR target. For those who have access only to a 100-yard range, reduced targets will work as well. Begin the exercise with a timer set for 50 minutes. Dry-fire one round, then fire one live round and without looking at the actual impact, plot a call in a data book. Continue the dry fire/live fire sequence for 20 rounds, plotting after each round. After firing is complete, compare the data book to the target. If your zero and position are solid, the plots should resemble the target. As the training days add up and your zero is refined, the groups will shrink and move to the center.”
Fitness training and holding drills help position shooters reach their full potential.
Training for Older Shooters
Tom Alves has written an excellent article A Suggested Training Approach for Older Shooters. This article discusses appropriate low-impact training methods for older shooters. Tom explains: “Many of the articles you will read in books about position shooting and the one mentioned above are directed more toward the younger generation of shooters in their 20s. If you look down the line at a typical high power match these days you are likely to see quite a few folks who are in their middle 30s and up. Many people in that age range have had broken bones and wear and tear on their joints so a training program needs to take that into account. For instance, while jogging for an extended period for heart and lung conditioning may be the recommended approach for younger folks, it may be totally inappropriate for older people.”
READ FULL ARTICLE by Tom Alves
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June 4th, 2018
In the archives of The First Shot (the CMP’s Online Magazine), SGT Walter E. Craig of the USAMU discusses physical conditioning for competitive shooters, particularly High Power competitors. Fitness training is an important subject that, curiously, is rarely featured in the shooting sports media. We seem to focus on hardware, or esoteric details of cartridge reloading. Yet physical fitness also matters, particularly for High Power shooters. In his article, Craig advocates: 1) weight training to strengthen the Skeletal Muscle System; 2) exercises to build endurance and stamina; and 3) cardiovascular conditioning programs to allow the shooter to remain relaxed with a controlled heart beat.
SGT Craig explains: “An individual would not enter a long distance race without first spending many hours conditioning his/her body. One should apply the same conditioning philosophy to [shooting]. Physical conditioning to improve shooting skills will result in better shooting performance…. The objective of an individual physical training program is to condition the muscles, heart, and lungs thereby increasing the shooter’s capability of controlling the body and rifle for sustained periods.”
CLICK HERE to READ FULL FITNESS ARTICLE
In addition to weight training and cardio workouts (which can be done in a gym), SGT Craig advocates “some kind of holding drill… to develop the muscles necessary for holding a rifle for extended periods.” For those with range access, Craig recommends a blind standing exercise: “This exercise consists of dry-firing one round, then live-firing one round, at a 200-yard standard SR target. For those who have access only to a 100-yard range, reduced targets will work as well. Begin the exercise with a timer set for 50 minutes. Dry-fire one round, then fire one live round and without looking at the actual impact, plot a call in a data book. Continue the dry fire/live fire sequence for 20 rounds, plotting after each round. After firing is complete, compare the data book to the target. If your zero and position are solid, the plots should resemble the target. As the training days add up and your zero is refined, the groups will shrink and move to the center.”
Fitness training and holding drills help position shooters reach their full potential.
Training for Older Shooters
Tom Alves has written an excellent article A Suggested Training Approach for Older Shooters. This article discusses appropriate low-impact training methods for older shooters. Tom explains: “Many of the articles you will read in books about position shooting and the one mentioned above are directed more toward the younger generation of shooters in their 20s. If you look down the line at a typical high power match these days you are likely to see quite a few folks who are in their middle 30s and up. Many people in that age range have had broken bones and wear and tear on their joints so a training program needs to take that into account. For instance, while jogging for an extended period for heart and lung conditioning may be the recommended approach for younger folks, it may be totally inappropriate for older people.”
READ FULL ARTICLE by Tom Alves
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January 31st, 2017
The following article by Tom Alves describes a very practical approach to physical training for those of us who are not as young and spry as we once were. Tom shows us how to give our bodies at least some of the maintenance we give our rifles. While we all realize that our rifles will outlive us, let’s see if we can’t narrow the margin a bit with some personal maintenance that just might help the shooting too!
This article originally appeared in the Rifleman’s Journal, and appears with permission of GS Arizona.
A Suggested Training Approach for Older Shooters
By Tom Alves
Most articles and discussions regarding competitive shooting center around equipment. Now and then one will come across an article about training such as the recent one from the AMTU posted on www.6mmbr.com/. If you break the articles down they often discuss “core strength” and durability. The purpose of this paper is to elaborate on those points with a bit different perspective. Many of the articles you will read in books about position shooting and the one mentioned before are directed more toward the younger generation of shooters in their 20’s. If you look down the line at a typical high power match these days you are likely to see quite a few folks who are in their middle 30’s and up. Many people in that age range have had broken bones and wear and tear on their joints so a training program needs to take that into account. For instance, while jogging for an extended period for heart and lung conditioning – often called cardio exercises – may be the recommended approach for younger folks, it may be totally inappropriate for older people. The procedure to repair meniscus tears in knees is one of the most frequently performed operations in this country. Another approach one often sees in training to improve core strength is the use of weight machines which isolate certain muscle groups in their operation. I would like to suggest an alternative approach that not only does not require special equipment but uses the body’s muscles in a coordinated fashion in the same way they are used in our natural movements. So, let’s set down some criteria:
1. The approach has to be low impact to conserve joints.
2. One goal is to improve the strength of the core muscles which are the muscles of our trunk that keep us erect and from where all movements initiate.
3. Along with core strength we need flexibility and full range of motion.
4. We want to improve our lung and heart function so we can have a good flow of oxygen going to our organs and muscles to reduce the rate at which we become fatigued during a competitive event.
Before I continue I believe it is appropriate for the reader to understand that I am a fellow shooter and this is a program I have designed for myself based on considerable reading and experience over a number of years. I am not a medical doctor, a formally trained exercise professional or any other type of specialist in the field. Consequently, this information is offered with the advice that you consult your medical advisor or similar authority before you embark on this or any similar regimen.
I will start with core strength and flexibility. Pilates exercises are resistance exercises that can incorporate the use of resistance bands, light weights and the weight of your body parts in order to strengthen the muscles in the abdomen, back, hips, chest and shoulders. The exercises can be performed alone but I recommend attending classes put on by a certified instructor who will ensure that you perform a balanced routine meaning you work on the front and back and both sides of your trunk. As to flexibility, yoga complements Pilates exercises and they are often taught together. In practical terms yoga strengthens through resistance using the weight of the body and increases flexibility by stretching the various muscle groups in a coordinated fashion. Some yoga exercises also work on balance which is helpful in position shooting and life in general. Again, I suggest attending formal yoga classes since an instructor can help you address such things as a joint misalignment. As an example, my right leg healed improperly after the femur was broken and my right foot splays out putting undue load on my left knee. There are a number of books available on Pilates and yoga and some of them get pretty involved; I leave that to the reader to explore. I will list some reference material at the end of the article that I have found useful.
Finally, heart and lung improvement. In order to exercise the heart and lungs while not abusing the joints, particularly the knees and hips, one has to resort to something other than jogging. Walking, bicycling, elliptical machines and swimming may be alternative methods you’d like to consider. Based on my reading, in order to get the most benefit it is important to exercise so that the pulse rate becomes elevated for periods of time rather than kept at a constant rate. The process I use, called PACE, is promoted by Al Sears, MD, http://www.alsearsmd.com/. It is interval training for the non-athlete. In simple terms one exercises, using whatever equipment one desires, to achieve a heart rate in which you are slightly above your ability to bring enough oxygen into your body to sustain the activity for an extended period. This is similar to wind sprints for a sprinter or a football player. After each episode you must rest until you have achieved recovery, meaning you can catch your breath easily. A series of three sets is recommended which covers a total time of about 20 minutes.
As a result of this training program I have experienced increased strength in my legs and trunk, less joint stiffness, lower blood pressure, and lower resting pulse rate. I will be 64 in June of this year. The Pilates/yoga classes are usually attended 2 to 3 times a week and the interval training performed twice a week.
Before I close I would like to touch briefly on two other related subjects: hydration and visual training. When one is exerting oneself, the body produces perspiration to keep the body’s temperature at an acceptable level. As one perspires the blood gets thicker and the ocular fluid in one’s eyes thickens as well. The heart has to work harder to supply oxygen and nutrients to the body so visual and cognitive functions degrade and fatigue sets in rapidly. Essential chemicals called electrolytes are also carried out of the body with the perspiration. As a result, it is necessary to replace moisture and electrolytes to maintain basic health and a competitive level of performance. If one goes on the Internet there is a multitude of articles on hydration. Due to the kindness of my lead Pilates/yoga instructor, Ms. Annette Garrison, I have a pretty comprehensive article on various aspects of hydration that I have included, http://www.ideafit.com/fitness-library/hyponatremia-other-side-hydration-story , for your information.
Last I want to mention visual performance training. The New Position Rifle Shooting, A Comprehensive Guide To Better Target Shooting by Bill Pullum and Frank Hanenkrat mentions sports vision training amongst other aspects of vision in competitive shooting. If one goes on the Internet you will find training programs directed at golfers, baseball and football players. There is one site that has a demo which, if one looks at it for long, it is obviously very similar to a shooting gallery video game. The training involves rapid recognition and hand-eye coordination. Another source of visual training exercises, along with a wealth of other information, is the book Prone And Long Range Rifle Shooting by Nancy Tompkins.
Hopefully, I have provided some information which will be helpful in improving shooting performance and extending the time you can participate at a competitive level. It is important that you proceed at your own pace. I have pushed myself too hard in the interval training and now have to back off a bit. In closing I would like to thank Annette Garrison and GS Arizona for their help, considerable patience and encouragement.
Additional Reference Material
1. Framework by Nicholas A. DiNubile, MD
This is required reading for anybody who has suffered an injury like a torn meniscus or has muscular skeletal issues. This is the book that led me to Pilates/yoga
2 P. A. C. E., The Twelve Minute Fitness Revolution by Al Sears, MD
The approach I use to interval training. I am sure there are other sources.
3. Physical Conditioning For Highpower Shooting by SGT Walter E. Craig, USAMTU
4. Rifle, Steps To Success by Launi Meili
Share the post "Physical Training for Older Shooters"
May 29th, 2014
In the archives of The First Shot (the CMP’s Online Magazine), SGT Walter E. Craig of the USAMU discusses physical conditioning for competitive shooters, particularly High Power competitors. Fitness training is an important subject that, curiously, is rarely featured in the shooting sports media. We seem to focus on hardware, or esoteric details of cartridge reloading. Yet physical fitness also matters, particularly for High Power shooters. In his article, Craig advocates: 1) weight training to strengthen the Skeletal Muscle System; 2) exercises to build endurance and stamina; and 3) cardiovascular conditioning programs to allow the shooter to remain relaxed with a controlled heart beat.
SGT Craig explains: “An individual would not enter a long distance race without first spending many hours conditioning his/her body. One should apply the same conditioning philosophy to [shooting]. Physical conditioning to improve shooting skills will result in better shooting performance…. The objective of an individual physical training program is to condition the muscles, heart, and lungs thereby increasing the shooter’s capability of controlling the body and rifle for sustained periods.”
In addition to weight training and cardio workouts (which can be done in a gym), SGT Craig advocates “some kind of holding drill… to develop the muscles necessary for holding a rifle for extended periods.” For those with range access, Craig recommends a blind standing exercise: “This exercise consists of dry-firing one round, then live-firing one round, at a 200-yard standard SR target. For those who have access only to a 100-yard range, reduced targets will work as well. Begin the exercise with a timer set for 50 minutes. Dry-fire one round, then fire one live round and without looking at the actual impact, plot a call in a data book. Continue the dry fire/live fire sequence for 20 rounds, plotting after each round. After firing is complete, compare the data book to the target. If your zero and position are solid, the plots should resemble the target. As the training days add up and your zero is refined, the groups will shrink and move to the center.”
Fitness training and holding drills help position shooters reach their full potential.
CLICK HERE to READ FULL ARTICLE
Training for Older Shooters
Tom Alves has written an excellent article A Suggested Training Approach for Older Shooters. This article discusses appropriate low-impact training methods for older shooters. Tom explains: “Many of the articles you will read in books about position shooting and the one mentioned above are directed more toward the younger generation of shooters in their 20s. If you look down the line at a typical high power match these days you are likely to see quite a few folks who are in their middle 30s and up. Many people in that age range have had broken bones and wear and tear on their joints so a training program needs to take that into account. For instance, while jogging for an extended period for heart and lung conditioning may be the recommended approach for younger folks, it may be totally inappropriate for older people.”
READ FULL ARTICLE by Tom Alves
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