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.”
The USAMU has published a “how-to” article about bullet sorting. While many of us may sort bullets by base-to-ogive length (and/or weight), the USAMU story explores the “how and why” of sorting bullets by Overall Length (OAL). Read the article highlights below, and make your own decision as to whether OAL sorting is worth the time and effort. Bryan Litz of Applied Ballistics says that sorting by OAL is not a bad idea, but base-to-ogive bullet sorting probably represents a better investment of your time.
Bullet Sorting by Overall Length
We’d like to share a specialized handloading technique which we’ve long found beneficial to our long-range (600 yards and beyond) accuracy. Sorting of bullets for extreme long range (LR) accuracy is not difficult to do, but some background in theory is needed.
Here at USAMU’s Handloading Shop, we only sort individual bullets for the most demanding Long-Range applications and important competitions. Only the most accurate rifles and shooters can fully exploit the benefits of this technique. The basic sorting process involves measuring the Overall Length (OAL) of the bullets, and grouping them in 0.001″ increments. It’s not unusual to find lots of match bullets that vary as much as 0.015″-0.020″ in length throughout the lot, although lots with much less variation are seen as well. Even in bullet lots with 0.015″ OAL variation, the bullet base-to-ogive length will show much less variation. Hence, our basic sort is by bullet OAL. One obvious benefit of sorting is easily seen in the attached photo. The few bullets that are VERY different from the average are culled out, reducing probable fliers.
How does one know what OAL increments to use when sorting? The answer is simple. As each lot of bullets is unique in its OAL distribution, it’s best to sample your bullet lot and see how they are distributed. In the attached photo, you will see a set of loading trays with a strip of masking tape running along the bottom. Each vertical row of holes is numbered in 0.001″ increments corresponding to the bullets’ OAL. A digital caliper makes this task much easier. As each bullet is measured, it is placed in the line of holes for its’ OAL, and gradually, a roughly bell-shaped curve begins to form.
Note that near the center, bullets are much more plentiful than near the edges. At the extreme edges, there are a few that differ markedly from the average, and these make great chronograph or sighting-in fodder. We recommend using a sample of 200 bullets from your lot, and 300 is even better. Some bullet lots are very consistent, with a tall, narrow band of highly-uniform bullets clustered together over just a few thousandths spread. Other lots will show a long, relatively flat curve (less uniform), and you may also see curves with 2 or more “spikes” separated by several 0.001″ OAL increments.
Bullet Sorting — OAL vs. Base-to-Ogive vs. Weight
Expert advice from Bryan Litz, Applied Ballistics
I’m often asked what is a the best measure to sort bullets by, and the answer (to this and many other questions in ballistics) is: it depends.
Choosing to sort by overall length (OAL), base to ogive (BTO), bearing surface, weight, etc. can get overwhelming. Shooters typically look for something they can measure, which shows a variation and sort by that. It’s common for dimensional variations to correlate. For example, bullets which are longer in OAL are typically also shorter in BTO, and have longer noses. All these are symptoms of a bullet that was pushed a little further into the pointing die, or possibly had more than average lube while being swaged. So in essence, if you sort by BTO, you’re measuring one symptom which can indicate a pattern in the bullets shape.
So, the question still stands — what should you measure? You’ll always see more variation in OAL than BTO, so it’s easier to sort by OAL. But sometimes the bullet tips can be jagged and have small burrs which can be misleading. Measuring BTO will result in a lower spread, but is a more direct measure of bullet uniformity.
Then there’s the question of; how much variation is too much, or, how many bins should you sort into? Shooters who see 0.025” variation in BTO may choose to sort into 5 bins of 0.005”. But if you have only 0.005” variation in the box, you’ll still sort into 5 bins of 0.001”. What’s correct? You have to shoot to know. Live fire testing will answer more questions, and answer them more decisively than any amount of discussion on the subject. The test I recommend is to identify bullets on the extreme short end of the spectrum, and some on the extreme long end. Load at least 10 rounds of each, and take turns shooting 5-shot groups with them. If there is a difference, it will be evident. The results of the testing will answer your question of: should I sort based on X, Y, or Z?”
You can read more discussions on this and other similar subjects in our Accurateshooter.com Shooters’ Forum. Here’s a link to a thread discussing bullet sorting: Bullet Sorting Thread
The U.S. Army Marksmanship Unit (USAMU) has published a great series of reloading “how-to” articles on its Facebook Page. This post covers key factors to consider when loading ammunition for Match Rifles and Service Rifles, with a particular focus on self-loading “gas guns”. Visit the USAMU Facebook Page regularly for other, helpful reloading and marksmanship tips.
We offer some “cardinal rules” to help new gas-gun handloaders with safety and efficiency. These address both Match Rifle and Service Rifle versions of the AR15, M1 Garand, M1A, and M110. However, they can also improve safe reloading for many other auto-loaders such as M1 Carbines, FALs, SIGs, etc. The author distilled these principles many years ago to help focus on the essential aspects of these rifles.
RULE ONE: Service Rifles Are Not Benchrest Rifles
Gas-guns require a relatively loose fit between ammunition and chamber (vs. bolt actions) for safe, smooth operation. Many techniques, such as neck sizing and keeping cartridge headspace quite tight, are popular in the extreme bolt gun accuracy realm. However, they are of little value with Service Rifles, and some could even be hazardous. Before adopting a specialized technique, seriously consider whether it is appropriate and beneficial in a gas-gun.
RULE TWO: Never Compromise Safety to Obtain Accuracy
Example: If choosing a brand of great, but ultra-sensitive match primers offers possibly better accuracy at the risk of slam-fires in your design of rifle, don’t do it! You are issued exactly two eyes and ten fingers (best-case scenario). Risking them trying to squeeze 0.25 MOA better accuracy out of an M1A, etc. simply isn’t worth it.
RULE THREE: Tailor the Precision to Your Individual Skill and Your Rifle’s Potential
This has been addressed here before, but bears repeating for newcomers. If you are struggling to break out of the Marksman Class, or using a CMP M1 “As-Issued,” then laboriously turning the necks of your 600-yard brass is a waste of time. Your scores will improve much faster by practicing or dry-firing. On the other hand, if the reigning champions anxiously check your scores each time you fire an event, a little neck-turning might not be so far-fetched.
Verifying Load Improvements — Accuracy hand-loading involves a wide variety of techniques, ranging from basic to rather precise. Carefully select those which offer a good return on investment for your time and labor. In doubt? Do a classic pilot study. Prepare ammo for at least three or four ten-shot groups with your new technique, vs. the same with your standard ammo. Then, pick a calm day and test the ammo as carefully as possible at its full distance (e.g. 200, 300, or 600 yards) to verify a significant improvement. A little testing can save much labor!
This video explains the procedure for ordering an M1 Garand from the CMP.
RULE FOUR: Be Your Own Efficiency Expert
Serious Service Rifle shooters generally think of ammunition in terms of thousands of rounds, not “boxes”, or even “hundreds”. Analyze, and WRITE DOWN each step in your reloading process. Count the number of times each case is handled. Then, see if any operations can be dropped or changed without reducing safety or accuracy. Eliminating just two operations saves 2000 steps per 1000 rounds loaded. Conversely, carefully consider any measurable benefits before adding a step to your routine.
RULE FIVE: In Searching for Greater Accuracy with Efficiency, Look for System Changes
For example, instead of marking your 300-yard rounds individually to differentiate them from your 200-yard ammo, would a simple change in primers work? If accuracy is maintained, using brass-colored primers for 200 and silver for 300 provides an indelible indicator and eliminates a step! Similarly, rather than spending hours selecting GI surplus brass for weight and neck uniformity, consider splurging on some known, high-quality imported match brass for your 600-yard loads. Results should be excellent, time is saved, and given limited shooting at 600 yards, brass life should be long.
RULE SIX: Check All Your Primers Before Packaging Your Loaded Ammo
This seems simple and even intuitive. However, many slam-fires (which were much more common when M1s and M1As were the standard) are due, at least in part, to “high” primers. Primers should be seated below flush with the case head. The USAMU has addressed this at length in a previous column, but each round should be checked for properly-seated primers before they are packaged for use.
Top to bottom: Remington firing pin assembly with ISS, Tubb SpeedLock alloy-composite system without ISS (current versions have dual, opposite-wound springs), and Remington short action firing pin assembly without ISS.
The U.S. Army Marksmanship Unit regularly publishes technical articles on the USAMU Facebook page. One informative USAMU article covered mechanical issues and related ignition irregularities that can cause vertical fliers even with good ammunition in an otherwise excellent rifle. We highly recommend you read this article, which offers some important tech tips.
Vertical Dispersion: Mechanical/Ignition Issues?
Poor or inconsistent ignition has long been known to be one of the “usual suspects” when one encounters vertical fliers that just shouldn’t be there. By having a sense of some of the basic principles involved, and a few basic areas to check, the shooter may avoid colsiderable frustration, not to mention time, expensive loading components and barrel wear.
Is your well-built rifle of high-quality components plagued with vertical fliers across more than 1-3 handload combinations? Consider the bedding, crown and scope/sight mounts. Are they correct? If so, then you might check for ignition issues before boldly undertaking an extensive, expensive, and quite possibly fruitless quest for the “magic handload”.
SEEING IS BELIEVING: While the author had been aware for many years that poor ignition should be considered and ruled out when dealing with vertical fliers in an otherwise-excellent rifle, actually seeing the problem and its almost instantaneous cure really drove the lesson home.
He was working with a “dot” rifle – a .22 LR match rifle that really stacked bullets into little piles at 50 yards and beyond. With one lot of ELEY Tenex, it produced consistent “bughole” groups at 50, but with another, selected lot of Tenex, similar groups were regularly ruined by single, vertical fliers that did not appear in other rifles. Rather than spending days burning up expensive, select ammunition looking for “magic lots”, he contacted a well-respected rimfire gunsmith and explained the situation.
Without so much as batting an eye, the highly-experienced ‘smith tore into the rifle’s action, and quickly found the cause(s) of the problem. He discovered a demonstrably weak firing pin spring, plus a chip out of the face of the firing pin where it contacted the cartridge rim.
After replacing and tuning the offending parts, the rifle immediately began shooting tiny, bughole groups with the previously “unacceptable” lot of Tenex. Centerfire rifles can also benefit from ensuring positive, consistent ignition. A wise riflesmith is literally worth his weight in gold!
So, what are some issues we as shooters can inspect in our rifles to help determine if ignition woes could be part of our problem? At the club level, ask yourself if that “experienced” Remington, Winchester 70, or even Springfield-based match bolt gun you’re using is still running its’ original 40-80 year-old factory striker spring? If so, a new replacement is cheap insurance against current or future problems. (And BTW, it might be best to stick to the normal, factory-spec spring weight. A super-powerful spring can cause vertical, just as a weak one one can.) Along with that, a routine check for proper firing-pin protrusion is a quick preventive measure that can rule out potential issues.
Other areas to consider are the centering and consistency of the firing pin’s operation in the bolt. Admittedly, with the increasing use of precision-machined custom actions, this is becoming less an issue every day. Below is the firing pin assembly from a custom BAT action:
However, particularly with factory actions, a very quick and easy check is to remove the bolt, let the firing pin go forward, and look at the firing pin tip through the firing pin hole. Is the tip off-center in the hole, and possibly striking it as it moves forward? Is the hole out-of-round or burred from being struck repeatedly? If so, a trip to the riflesmith is likely in order.
Similarly, machining issues in the bolt/firing pin system can lead to rough and erratic firing pin movement, in which the firing pin drags against an internal surface of the bolt. In high-quality rifles these issues are relatively rare, but not unheard-of, and it takes mere minutes to rule them out. It may be worthwhile to remove the cocking piece/firing pin/spring assembly and look for any unusual gouges, dings, peening, burrs or signs of abnormal wear.
This task is especially easy with Winchester 70s, Springfields, and the similar Mauser 98s, involving little more than the push of a button and unscrewing the cocking piece assembly. This is just one of the many reasons these tried-and-true actions have earned such a loyal following in the field, among hunters who must maintain their rifles away from a shop.
Particularly with older rifles, watch for and remove excess grease (or even Cosmoline!) from both the firing pin assembly and inside the bolt. This can help improve firing pin speed and consistency. Other bolt-action designs may need a take-down tool or other measures.
As part of this inspection, AFTER ENSURING THE RIFLE IS UNLOADED, slowly cock the rifle, dry-fire, and repeat several times. Listen carefully near the action for inconsistency in the sounds it generates. Does the striker falling make the same sound each time? Do you hear or feel grinding upon operation? If so, where?
Be sure to check the operation of the cocking piece (bolt shroud), firing pin within the bolt shroud, the cocking piece cam and the rear of the bolt body where the cocking piece cam operates. As with our examination for abnormal wear marks discussed above, look for marks indicating roughness or a possible need for light polishing. Then, clean and lightly grease the bearing surfaces while you’re at it.
Remington 700 bolt shroud and cocking cam
These are relatively easy checks that shooters can undertake to perform a preliminary inspection on their own. Other mechanical issues can also cause ignition issues, chiefly centered around the action of the trigger, sear and sear spring. If these are suspected, a trip to an experienced, qualified riflesmith for diagnosis is recommended. We hope you find this information helpful! Join us again next week, and in the meantime, enjoy the shooting sports safely!
For many years, the U.S. Army Marksmanship Unit (USAMU) regularly published reloading “how-to” articles on the USAMU Facebook page. In this article, the USAMU’s reloading gurus address a question frequently asked by prospective handloaders: “Should I buy a single-stage press, or a progressive?” The USAMU says the best answer is Solomon-esque in both its wisdom and simplicity: “Get BOTH!” However, there is definitely more to the issue, as the USAMU explains below.
Progressive Press Safety Considerations
by USAMU Staff
Many are the beginning handloaders who have asked a friend about their “setting up” a progressive press for them. The idea is that the newbie could then just feed in components and crank out buckets of practice ammo without needing to really learn much about handloading. Tempting though this might be, that’s simply not how it works. Such an approach might be ok if there were never a malfunction with either press or operator, but that’s unrealistic. Our hypothetical newbie would then lack the knowledge to problem-solve most situations.
Worse yet, several different handloading operations would be occurring at different stations on the progressive press at the same time. It takes an experienced operator to keep track of, and truly understand the significance of, all those potential mini-problems. Loading without this experience is a recipe for potential disaster – such as a double powder charge (especially with pistol cartridges) dropped while the loader was attending to some other function, etc. Progressives are an animal unto themselves, and while they offer many benefits, they do take some getting used to – even by experienced handloaders!
ILLUSTRATIVE HORROR STORY
Here, enter a 40-year veteran handloader who decided to jump onto the progressive bandwagon late in his career, having used only single-stage presses all his life. A High Master NRA High Power Rifle competitor, he had no background in competitive pistol shooting, where historically most progressive presses are found.
Experienced Action Pistol shooters have typically encountered multiple episodes in which shooters “skipped” a powder charge for some reason, leading to a squib round and a bullet possibly lodged in the bore. Thus, at matches, it’s reflexive for them to yell “STOP!” in unison if they see a shooter get a “click” vs. a “bang”, and rack the slide to keep firing. This writer has personally seen several pistols saved in just such scenarios over the years.
Click No Bang — What NOT to Do
Our High Master set up a popular progressive press and began turning out .223 Rem 100-yard practice ammo with abandon. He was using a moly-coated 52gr match bullet and an economical, fast-burning surplus powder that gave great accuracy. Once on the range, he began practicing strings of rapid-fire. All was well, until he heard “Click!” rather than “Boom”.
Lacking the above experience or onlookers to halt him, he reflexively operated the charging handle on his expensive, custom NM AR15 Service Rifle, and the next trigger squeeze reportedly registered on seismographs over at least a three-state radius. He sat, uninjured but bewildered, until the hail of expensive bits and pieces quit raining down around him.
When the smoke cleared, he immediately cursed the horrid, evil, demonically-possessed progressive press for this, his first-ever reloading mishap. His $1400 NM upper was ruined, but thankfully, his $800 pre-ban lower… and he had escaped injury.
This tale is told not to discourage the use of progressive presses, but to emphasize the need to EASILY and IMMEDIATELY KNOW what is happening with the press at each station, every time the handle is cranked. Not to do so is, as they say, “bad ju-ju.”
It illustrates why we at the USAMU Handloading Shop agree in recommending that new handloaders should begin with a single-stage press. Once one thoroughly learns the steps in each phase of handloading by repeated experience, then one will be qualified to move on to a progressive press.
The single-stage press will REMAIN virtually indispensable for one’s entire handloading career, even after having purchased a progressive press (or two). There are endless small projects that are best handled on a single-stage press, and a poll of USAMU’s Handloading staff reveals that not one would willingly be without his single-stage press, despite owning at least one progressive.
The U.S. Army Marksmanship Unit regularly publishes reloading “how-to” articles on the USAMU Facebook page. One very good article, part 5 of a 6-part series, focused on Progressive Presses. This article explains proper procedures for Auto-Indexing Progressives, which advance the shell-plate with every pull of the handle. Auto Progressives are very efficient, but they also require special attention and focus, because so many things are happening at once. You need to train yourself to watch every station. If you run a progressive press now, or are considering getting a progressive, we recommend you read this article. Visit the USAMU Facebook page for other helpful handloading guidance.
Progressive Loading Presses — Self-Advancing Shellplate Type
Recently, we addressed manually-operated progressive presses for the beginning handloader. This type press requires one to manually advance the shellplate after each handle stroke. An advantage for beginners is that nothing happens at any station until the loader wants it to. This helps users avoid problems from clearing malfunctions without noticing that the shellplate has advanced itself. (Read Previous USAMU Article on Manual Progressives.)
The next, more luxurious type progressive press advances the shellplate automatically whenever the handle is cycled. [Editor: This is also called an “Auto-Indexing” Progressive Press.] Typically, each stroke automatically sizes and primes a case, operates the powder measure (if used) and seats a bullet. Some also have case feeders that automatically put a new case in the shellplate with every cycle. Others require the loader to insert a case each cycle. With both types, the loader usually puts a bullet on each sized/primed/charged case.
[CAVEAT: While our Handloading Shop has several progressive presses, ALL of our powder charges are thrown/weighed by hand. We do not use powder measures on our presses. Our progressives are used for brass preparation, priming, seating, etc., but not for fully-progressive loading.]
The manually-advanced press can be a boon to beginners, but as one gains experience it can be a mixed blessing, depending on one’s style. If one pays close attention to every operation and loads without distractions, the manual press is very reliable and allows full scrutiny of each round as it is loaded. However, if one easily drifts into day-dreaming, or isn’t focused on paying careful attention at all times, the manual progressive can be a bit of a liability. The opportunity for forgetting a powder charge, leading to a squib load, is ever-present. [Editor: A lock-out die can help reduce the risk of a squib load, or a double-charge. See below.]
The automatically-advancing progressives help prevent this by ensuring a powder charge will be dropped each time the handle is operated. Experienced handloaders often appreciate this feature due to the savings of time and effort. Individual preferences between the two press styles are influenced by several factors. These include one’s comfort with more- vs. less-complicated mechanisms, how often one changes calibers (case feeders often must be converted, in addition to dies and shellplates), how many rounds one loads annually, relative ease of changing primer mechanisms from small to large, etc. Automatic progressives and their caliber conversion kits tend to be significantly more expensive than manual progressives and caliber conversions from the same maker.
One USAMU handloader, who likes simple, bullet-proof machines and maximum efficiency when converting presses, owns two manually-advanced progressives. One is set up for large primers, and the other for small primers. He can change calibers in the twinkling of an eye. As he loads for many different calibers, this fits his style. Another handloader here is just the opposite. He loads for a few calibers, but in larger quantities. He much prefers his self-advancing press with case-feeder for its speed. He makes large lots of ammo in a given caliber before switching, to improve overall efficiency. His caliber conversion kits are more expensive than those for the manually-advanced progressive, but he uses fewer of them.
Whichever type one chooses, it is VERY important to buy quality gear from a manufacturer with a long, well-established track record for quality, durability and good customer support. Avoid jumping on the “latest, greatest” model until it has a proven track record. For example, this writer knows a loader who got a brand-new, expensive, self-advancing model press some years back, shortly after its introduction. As is too often the case these days, the manufacturer released it before all the “bugs” were worked out.
Better Safe Than Sorry — the RCBS Lock-Out Die
RCBS Makes a “Lock-Out Die” that senses the powder charge. This will halt the Progressive press if you have a double charge, or an undercharge. Your Editor has the Lock-Out Die on his RCBS Pro 2000. It has “saved his bacon” a half-dozen times over the years. It can be used on Dillon and Hornady progressives as well as RCBS machines.
It would not fully seat primers to the correct depth. No amount of adjustment, extra force, or fiddling would do better than to seat primers barely flush with the case head. Any inattention could result in a slightly “high” primer, protruding above the case head. It created a risk for slam-fires, particularly in semi-autos without spring-retracted firing pins, such as the M1 or M1A. In desperation, he had a machinist buddy study the problem and machine a new part to correct it. No dice. Its engineering didn’t permit full primer seating, even with extended parts. He now wishes he’d heeded his shooting buddies’ advice to stick with the “tried and true,” reliable performer they all used.
Whichever press one selects, see if the maker has a kit or list of commonly-replaced parts. Having needed springs, pins, etc. on hand in the rare event that one breaks or “goes missing” can save the day when one is busy loading for a match! Another tip for improving one’s overall loading efficiency (rounds loaded with minimal set-up/tear-down time) is to plan one’s handloading by primer size. For example, if your machine is set to use small primers, load all the calibers that you intend to that take small primers, before converting the press to load large-primer calibers.
In our next chapter, we’ll discuss peculiarities of progressive loading for rifle cartridges, with remedies for problems such as excessive cartridge-case headspace variation when sizing, tips for ensuring best powder charge consistency, and so on. Until then, be safe, and good shooting!
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.
SSG Amanda Elsenboss, now with the Pennsylvania National Guard, is the 2021 NRA National High Power Champion. And Amanda also won the NRA Long Range National Championship in 2019. These two major titles place Amanda among the greatest American shooters and one of only three women in U.S. history to win the High Power title. Amanda combines a superb “mental game” with outstanding gun-handling and wind-reading skills.
In the archives of On The Mark magazine, DCM Emeritus Gary Anderson, an Olympic Gold medal-winning shooter in his younger years, offers sage advice for competitive shooters.
In his article Ten Lessons I Wished I Had Learned as a Young Shooter, Anderson provides ten important guidelines for everyone involved in competitive shooting. Here are the Ten Lessons, but you should read the full article. Anderson provides detailed explanations of each topic with examples from his shooting career.
LESSON 1 – NATURAL ABILITY WILL NOT MAKE YOU A SHOOTING CHAMPION.
(You also need hard work, training effort and perseverance.)
LESSON 2 – ANGER IS THE ENEMY OF GOOD SHOOTING.
(The key to recovering from a bad shot is to stay cool, no matter what happens.)
LESSON 3 – BAD SHOTS CAN TEACH YOU MORE THAN GOOD SHOTS.
(Today, error analysis is one of the most powerful tools for improving scores.)
LESSON 4 – NEVER GO WITHOUT A SHOT PLAN.
(A shot plan is a detailed breakdown of each of the steps involved in firing a shot.)
LESSON 5 – PRACTICE IN BAD CONDITIONS AS WELL AS GOOD CONDITIONS.
(Most competitions are fired in windy conditions or where there are plenty of distractions.)
LESSON 6 – CHAMPIONS ARE POSITIVE, OPTIMISTIC PEOPLE.
(Negative shooters expect bad results; positive shooters expect to train hard to change bad results.)
LESSON 7 – IT’S NOT ABOUT WHETHER YOU WIN OR LOSE.
(It’s about how hard you try to win.)
LESSON 8 – YOUR DOG WON’T BITE YOU AFTER SHOOTING A BAD SCORE.
(Hopefully your coach, parents and friends won’t bite you either.)
LESSON 9 – YOUR PRESS CLIPPINGS CAN HURT YOU OR HELP YOU.
(Winning can go to our heads. We start thinking we are so good we don’t have to work hard any more.)
LESSON 10 — YOU NEVER SHOT YOUR BEST SCORE.
(Great champions are always looking for ways to improve.)
USAMU shooters on the firing line at the Wa-Ke’-De outdoor range in Bristol, IN. Photo courtesy USAMU.
To succeed in long-range shooting matches, given the high level of competition these days, you’ll need solid wind-reading abilities. We’ve found an article by SFC Emil Praslick III, retired USAMU Service Rifle coach and U.S. Palma Team Coach, that can help you make better wind calls in competition.
Emil Praslick, now retired from the U.S. Army, is considered one of the best wind gurus in the United States, if not the world. During his service with the USAMU he authored an excellent two-part article on wind reading that is available on the CMP (Civilian Marksmanship Program) website. Both articles contain helpful illustrations, and are “must-read” resources for any long-range shooter–not just Service Rifle and Highpower competitors.
Part One covers basic principles, tactics, and strategies, with a focus on the 200-yard stages. Emil writes: “There are as many dimensions to ‘wind reading’ as there are stages to High Power competition. Your tactical mindset, or philosophy, must be different for the 200 and 300 yard rapid-fire stages than it would be for the 600 yard slow-fire. In the slow-fire stages you have the ability to adjust windage from shot to shot, utilizing the location of the previous shot as an indicator. Additionally, a change to the existing conditions can be identified and adjusted for prior to shooting the next shot.”
In Part Two, Praslick provides more detailed explanations of the key principles of wind zeros, wind reading, and the Clock System for determining wind values: “The Value of the wind is as important as its speed when deciding the proper windage to place on the rifle. A 10 MPH wind from ’12 o-clock’ has No Value, hence it will not effect the flight of the bullet. A 10 MPH wind from ‘3 o’clock’, however, would be classified as Full Value. Failure to correct for a Full Value wind will surely result in a less than desirable result.”
Praslick also explains how to identify and evaluate MIRAGE:
Determine the accuracy of the mirage. Mirage is the reflection of light through layers of air that have different temperatures than the ground. These layers are blown by the wind and can be monitored to detect wind direction and speed.
Focus your scope midway between yourself and the target, this will make mirage appear more prominent. I must emphasize the importance of experience when using mirage as a wind-reading tool. The best way to become proficient in the use of mirage is to correlate its appearance to a known condition. Using this as a baseline, changes in mirage can be equated to changes in the value of the wind. Above all, you must practice this skill!
Click HERE for more excellent instructional articles by Emil Praslick and other USAMU Coaches and shooters.
The Action Target Sport Plate Rack is specifically designed for .22 LR Rimfire shooting. This rack features six 4″-diameter plates that reset with a provided cable.
Shooting plates is fun. You get immediate feedback — “instant gratification” when you make a hit. When shooting steel inside 100 yards, we like to use .22 LR rimfire guns. The ammo is inexpensive, noise levels are lower (though you still need ear protection), and at close ranges there are fewer issue with ricochets and bullet splash-back. Additionally, for busy folks who don’t have time to reload, you can pick up a .22 LR rifle or pistol, grab a couple $5 boxes of ammo, and get to the range in a few minutes. The convenience means it is easier to shoot every week if you like.
SFC Joel Turner from the USAMU’s Action Shooting Team offers a few pointers on how to shoot plates quickly and accurately. He’s using a centerfire pistol, but the same principles apply for rimfire handguns. Click speaker icon to activate audio.
New .22 LR CP33 Pistol is Great for Plates
If you like shooting plates with rimfire guns, one of the better new pistols for the job is Kel-Tec’s CP33. We tested this interesting handgun at the 2019 SHOT Show Media Day at the Range, and were impressed. The pistol is big, but balances well. The sights are easy to see, and the full-length rail lets you easily mount a variety of optics. The trigger is surprisingly good — better than 90% of rimfire handguns out there. For the plates game, this “quad-stack” gun can handle long stages without mag changes. The standard clear-sided CP33 magazine holds 33 rounds of .22 LR ammo.
If you are interested in an affordable, but very accurate, high-capacity semi-auto rimfire pistol you should consider Kel-Tec’s new CP33. Shooting Sports USA (SSUSA) notes: “The rapid growth of rimfire competition in Steel Challenge has prompted some gun makers to enter the fray. Kel-Tec is one, and their new CP33 .22 LR pistol has a lot of potential.” Popular YouTube host 22 Plinkster tested the gun and reports: “This handgun has been 100% reliable IF I load the magazine the right way… and it’s pretty dog-gone accurate.” The video below shows the best way to load the 33-round magazine:
SSUSA’s testers tried the pistol with a variety of ammo and it consistently shot about one-half-inch for five shots “from a 25-yard sandbag bench rest using the iron sights.” SSUSA noted that the gun disassembles quickly and easily by removing one central pin. That’s a nice feature.
Overall SSUSA’s tester, Chris Christian, was impressed with the gun, saying it balanced well and the sights aligned naturally: “…the neutral-balance-point grip produced an almost instinctive sight alignment.”
Christian used the CP33 in a 6-stage Steel Challenge Match, and did well: “I decided to shoot Rimfire Pistol Iron (RFPI) and used the CCI Mini-Mag. The high-speed ammo ran perfectly. [T]he bright sights and handling qualities let me finish top among iron-sight shooters and even hold my own with C and B class rimfire pistol shooters using optical sights. It would be interesting to put a reflex sight on the gun, and maybe even shoot some Bullseye with it.”
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.
Is your well-built rifle of high-quality components plagued with vertical fliers across more than 1-3 handload combinations? Consider the bedding, crown and scope/sight mounts. Are they correct? If so, then you might check for ignition issues before boldly undertaking an extensive, expensive, and quite possibly fruitless quest for the “magic handload”.
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 
Last I want to mention visual performance training. The 
In the archives of 
To succeed in long-range shooting matches, given the high level of competition these days, you’ll need solid wind-reading abilities. We’ve found an article by SFC Emil Praslick III, retired USAMU Service Rifle coach and U.S. Palma Team Coach, that can help you make better wind calls in competition.
Part One covers basic principles, tactics, and strategies, with a focus on the 200-yard stages. Emil writes: “There are as many dimensions to ‘wind reading’ as there are stages to High Power competition. Your tactical mindset, or philosophy, must be different for the 200 and 300 yard rapid-fire stages than it would be for the 600 yard slow-fire. In the slow-fire stages you have the ability to adjust windage from shot to shot, utilizing the location of the previous shot as an indicator. Additionally, a change to the existing conditions can be identified and adjusted for prior to shooting the next shot.”
