I know this is an old topic, but I thought I would add a drill that I do to condition myself for action pistol. I'm trying to get ready for the IDPA Nationals in September and I want to be better conditioned for local and sectional USPSA Matches.
I start out on a treadmill at a brisk walk for 5 minutes. Then at minute 6 I crank it up to 6 mph and jog one minute. At 7:00, I back it down and walk a minute or two. The next interval of running will be at 7 mph, where I'll run for a minute and walk for two at 4.2 mph to bring my heart rate back down. I increase the running speed by .5 mph at each interval, so before the 30 minute treadmill session is over I'm doing 30 second 10 mph semi-sprints. It's Interval Training on the treadmill.
When I'm done I move to the basketball court and do 6 sets of strength and agility drills, starting with a seated jump drill and going immediately into the "X" drill. (See attachment)
Seated at the end of the bench, or chair with both hands on knees, explode up, jumping as high as you can.
Immediately sit and repeat for 10-12 reps
Move to the foul lane, standing at the baseline centered and facing "downrange". All movements should be explosive and stop at each turning point, so the next movement is also from a static position.
Explode to the right BLOCK, then left to the alternate side, then diagonally back to the right lower corner, now across to the left corner.
Sprint up the left side to the foul line, stop, explode to the right side of the foul line, now back peddle across the baseline.
Immediately reverse direction and repeat.
So, after treadmill interval training:
10 seated jumps
X drill starting right
X drill going left
repeat six times.
Now, go lift.
Hope this helps