thekman24 Posted January 10, 2012 Share Posted January 10, 2012 Hey all, My buddies and I weight lift pretty much everyday. We also compete in local 3 gun matches and occational USPSA matches. We were wondering what weight training/workouts we should do to improve our performance. I'm not looking for answers like reloading practice or weapon manipulation practice, those are obvious. Thanks in advance Link to comment Share on other sites More sharing options...
ckell101 Posted January 10, 2012 Share Posted January 10, 2012 Hey all, My buddies and I weight lift pretty much everyday. We also compete in local 3 gun matches and occational USPSA matches. We were wondering what weight training/workouts we should do to improve our performance. I'm not looking for answers like reloading practice or weapon manipulation practice, those are obvious. Thanks in advance Any improvement you can make to your chest, back, shoulders and arms would be great as far as recoil absorption. I have put on 20 lbs worth of muscle from where I was when I was racing bicycles professionally and I can tell a significant difference as far as recoil control. That being said, any and all core work is crucial as we can put ourselves in some pretty unique positions and being limber so you don't wrench yourself hopping out of some prone position. In addition to building bulk, I build in some serious running every other day. Makes a huge difference. But unfortunately, there isn't going to be anything specific like weight trainig. Link to comment Share on other sites More sharing options...
Alaskapopo Posted January 10, 2012 Share Posted January 10, 2012 Hey all, My buddies and I weight lift pretty much everyday. We also compete in local 3 gun matches and occational USPSA matches. We were wondering what weight training/workouts we should do to improve our performance. I'm not looking for answers like reloading practice or weapon manipulation practice, those are obvious. Thanks in advance I have been running about 20 to 24 miles a week but that was too lose weight in addition to building better endurance for three gun. Pat Link to comment Share on other sites More sharing options...
bigfish Posted January 10, 2012 Share Posted January 10, 2012 Any type of agility exercises would be good. The type of suff that we all did in highschool when warming up during football practice. We dont really have 3gun around here so I do mostly uspsa pistol, but the one of the biggest advantages that I have over other shooters is that Im very light and quick on my feet. When shooting a stage I never really have to think about moving because its so natural for me that I can focus on everything else that I need to be doing during a stage. Link to comment Share on other sites More sharing options...
Chris Keen Posted January 10, 2012 Share Posted January 10, 2012 (edited) Running has to be the easiest, all around workout for multiple reasons. It builds core muscles, leg muscles, endurance, and weight loss. Work on sprints for speed training. We do lots of quick bursts of energy, more than we do endurance, but it helps to have both. Edited January 10, 2012 by Chris Keen Link to comment Share on other sites More sharing options...
PistoleroJesse Posted January 10, 2012 Share Posted January 10, 2012 3 gun is still not quite in full swing here, but this is what I do to stay in shape. 3 to 5 mile run for the lungs, heart, mind. Various styles of squats or sprinting for some explosive movement. Arm excercises. I do a rotation of chest/triceps, back/biceps, and shoulders. Situps and plank pushups for core strength. Stretching arms,legs, and core. Works for me. YMMV Link to comment Share on other sites More sharing options...
DoubleA Posted January 10, 2012 Share Posted January 10, 2012 Try Insanity. It's a great combo of agility and endurance with a focus on explosive strength. I noticed a huge difference after my first cycle. Now I do weight lifting in between cycles so I can build muscle and then put it to use. Link to comment Share on other sites More sharing options...
Chills1994 Posted January 10, 2012 Share Posted January 10, 2012 shuttle runs? Link to comment Share on other sites More sharing options...
Tom D. Posted January 10, 2012 Share Posted January 10, 2012 Kettlebell and sprints. The kettlebell is the most awesome piece of training equipement ever. Link to comment Share on other sites More sharing options...
Bentsight Posted January 10, 2012 Share Posted January 10, 2012 Racquetball 3X's a week for agility and to improve cardio Weight training 2x's a week to build my support side and to help get out of some of the firing positions that we get into quicker. Link to comment Share on other sites More sharing options...
rvb Posted January 10, 2012 Share Posted January 10, 2012 12 oz curls -rvb Link to comment Share on other sites More sharing options...
P.E. Kelley Posted January 10, 2012 Share Posted January 10, 2012 I am thinking whatever Taran does suits me too. Washboard abs get their lunch handed to them all the time. On a more serious note any all around fitness routine that improves endurance over the course of a 3 or 4 day match would be great. Patrick Link to comment Share on other sites More sharing options...
XRe Posted January 10, 2012 Share Posted January 10, 2012 You'll find a number of us on here like CrossFit for our general physical fitness preparations. Most CrossFit workouts involve some kind of barbell, dumbell, or kettlebell movement, done at a fast pace. It will prepare you for basically any general physical challenge. Add in some occasional sprint work (in that it's a sport specific skill) and some time on an agility ladder (improves footwork, balance, coordination), and you've got everything that you need. There's a long thread on the forum, and you can read what I've written about it as it applies to our game here: http://re-gun.com/category/fitness/crossfit/ Some other top level shooters that use it? Shannon Smith (current US Limited champion), Athena Lee, Julie Golob, Jake Divita.... Link to comment Share on other sites More sharing options...
XRe Posted January 10, 2012 Share Posted January 10, 2012 I am thinking whatever Taran does suits me too. Washboard abs get their lunch handed to them all the time. Physical fitness helps a lot... but it doesn't make up for skill behind the gun... Link to comment Share on other sites More sharing options...
reichebrown Posted January 10, 2012 Share Posted January 10, 2012 In addition to running I would suggest a light moderate weight high rep circuit training program if you have access to a variety of equipment. The. cross fit program looks interesting. Link to comment Share on other sites More sharing options...
PKT1106 Posted January 10, 2012 Share Posted January 10, 2012 I have been playing alot of basketball the last couple of months. I have noticed that I can change direction, sprint, and move my body a little better/quicker. Because of the baby, I am limited to 3 times a week for an hour or so each time. Link to comment Share on other sites More sharing options...
Browtine Posted January 10, 2012 Share Posted January 10, 2012 I've started mixing some PT and actual shooting in the same session. I do shuttle runs and then go directly into a rifle or pistol drill. Reset and paste for a quick break and then do another rep. It's helping me deal with the adrenaline rush better. Link to comment Share on other sites More sharing options...
AlamoShooter Posted January 10, 2012 Share Posted January 10, 2012 (edited) Work ... when I have time Edited January 10, 2012 by AlamoShooter Link to comment Share on other sites More sharing options...
DocMedic Posted January 10, 2012 Share Posted January 10, 2012 (edited) I've started mixing some PT and actual shooting in the same session. I do shuttle runs and then go directly into a rifle or pistol drill. Reset and paste for a quick break and then do another rep. It's helping me deal with the adrenaline rush better. This probably the most ideal, If you look at all the bigger 3gun matches this year, Most will have you doing a anaerobic event (running, climbing over objects) just prior to jumping on a rifle with Long shots, which causes the heart rate to spike up. The better you can control this the less "bounce" you have to worry about in your scope. Not to knock Taran, because the guy is a BEAST! but he does tend to stay away from matches that are more of a physical challenge. (ie. BRM3G, RM3G, and Ironman.) To the OP, its really not a easy question, I say continue the program your on and start adding in muscle flexibly training. More times then not your going to find yourself in less then optimal shooting positions, being able to get in, stay relaxed, and able to get out of them will shave a lot of time. Also a good breathing exercise would be helpful, I see to many people get to excited during movement and tend to want to breath through their mouths, this is a bad thing as this makes the heart Spike even faster, so being able to breath through your nose even while sprinting is what I suggest. If your trying to control recoil by "muscling" it, then you should probably work on technique instead. Edited January 10, 2012 by DocMedic Link to comment Share on other sites More sharing options...
outerlimits Posted January 11, 2012 Share Posted January 11, 2012 Open IPA-repeat as necessary Link to comment Share on other sites More sharing options...
Satch Posted January 11, 2012 Share Posted January 11, 2012 I have heard that jumping rope may be beneficial in shooting. I believe it helps develop timing much like the way boxers train. With everything your mileage may vary. Link to comment Share on other sites More sharing options...
landshark45 Posted January 11, 2012 Share Posted January 11, 2012 12 oz curls -rvb 16oz. We are real men. Link to comment Share on other sites More sharing options...
dravz Posted January 11, 2012 Share Posted January 11, 2012 Hey all, My buddies and I weight lift pretty much everyday. We also compete in local 3 gun matches and occational USPSA matches. We were wondering what weight training/workouts we should do to improve our performance. I'm not looking for answers like reloading practice or weapon manipulation practice, those are obvious. Thanks in advance If you are looking to improve your speed of movement then I would look to work muscles that help you do so. Explosive leg exercises like squats and sprints will help with all aspects of accelerating and decelerating, but also use something like side plank leg raises to get the outside leg muscles (for side-to-side accel/decel). I would definitely bench press and chest fly for your pecs for holding the gun (assuming isosceles stance of some kind), and grip work for recoil control. I would also do core rotational exercises to speed up and strengthen the turret-like use of your body for transitions and shooting stages. General footwork and agility drills are also very helpful to increase your foot-speed and balance. Link to comment Share on other sites More sharing options...
dangucci Posted January 22, 2012 Share Posted January 22, 2012 Because you and your friends are already lifting weights regularly I would suggest doing a plyometrics day once a week or so. Doing some of the jumping plyometrics will help with your explosiveness and allow you to transition faster. Plyometric push-ups will also help with recoil control because you can really work your serratus anterior. With the weight training, making sure you have a good balance of push vs. pull workouts is also very beneficial. Link to comment Share on other sites More sharing options...
spanky Posted January 23, 2012 Share Posted January 23, 2012 I'd say crossfit but I might be slightly biased. Link to comment Share on other sites More sharing options...
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