Posted by Alan Stewart on January 14, 2000 at 10:24:55:
In a prior post from a new shooter regarding the weight of his pistol, I was struck by a question, what sort of exerciese are
shooters doing for general fitness and conditioning. NASSA recommends walking, in the other thread, one shooter mentioned
weight training, I really like swimming. What are others shooteres doing? What does the National Team do? Obvioulsy, the
military teams have a program that includes general PT, but do the teams have some other shooting specific exercises?
ars
Posted by rmw on January 15, 2000 at 14:07:21:
Hi:
Although I'm no longer seriously competing, here was my regime when I was.
30-45 min cadio everyday except Saturday
M/W/F Swimming typically 1-1.5 miles
Weight Training Tues/Thursday/Sunday
2-4 hours shooting per day 5 days per week, usually broken up into 2-3 sessions.
On a note about weight training. I would do strength training off and pre-season and then do more of a maint. program during
season (lower weights higher reps).
A lot of the swimming was tempo type fast couple of laps, slow lap, fast couple of laps.
The primary reason for the cardio was to get the heart rate down. During my peak years it was sub 50. The strength training
pays off on the ability to hold a shot longer or position without tremors or tiring, not so important in air rifle but real handy with
300m+ shooting and not getting tired during long matches. You'd really be surprised at the difference after 6 months or so of
training at this level.
Best
rmw
Posted by NIGEL HODGSON on February 29, 2000 at 17:17:15:
Here are some exercises I use:
Great Britain Elite Training Squad
Physical Training Ideas
This is an example of Nigel’s training programme that nicely outlines the kind of activities that are appropriate for shooters.
Notice that there are no weights mentioned in the programme – what you need to assess is your own individual weight that
allows you to do 12 repetitions fairly comfortably three times. This kind of programme will take about 1 ¼ to 1 ½ hours. You
should be looking to move directly to the next exercise that should be exercising a completely different muscle group. You do
one set of each of the exercises before starting the next set.
TRAINING PROGRAMME
SER EXERCISE REMARKS
1 Bench-press – close arm. X 12 (3 reps)
2 Bench press – wide arm X 12 (3 reps)
3 Pull downs – to front of body X 12 (3 reps)
4 Pull downs – behind neck X 12 (3 reps)
5 Bent over dumb bell rowing X 12 each arm (3 reps)
6 Waist bends using weight X 40 each side
7 Duelling practice using 5 kg dumbbell X 10 each arm (3 reps)
8 Dual dumbbell curls-twist hands X 12 (3 reps)
9 Alternate sit ups on incline bench X40
10 Sit ups using sit up bar X 30 front and each side
11 Rowing 1500m Not on weights day
12 Rotator cuff exercises X 12 each arm (3 reps)
13 Step machine – not on weights day 10 mins mixed difficulty
14 Flies X 12 (3 reps)
Usually completed at most three times per week. Twice will provide the muscular endurance you require. Alternate weights with
aerobic sessions i.e. try not to do aerobic activities on the same day as your weights. Weights only on a Monday if shoot on a
sat/sun.Vary session content and rotate activities. Never follow arms with arms – the programme above is not in the order in
which you would actually do it! Vary the order at each session and keep a diary of achievements. It is better in the early stages
to do a full two sets rather than miss out exercises and complete three. Use Nigel’s plan as a guide rather than your new training
programme. If you are unsure of any activity please ask Paul, Helen or Nigel. Good training team!
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