The Training Program Guaranteed to Improve Your Shooting Speed

The Shooter’s Training Program

A1) Snatch grip jumps 8 sets x 4 reps
rest 60 seconds

A2) Medicine ball throws 8 sets x 8-10
rest 120 seconds

B1) Front foot elevated split squats 4 sets x 8-10 repetitions per leg – 4010 exercise tempo
rest 75 seconds

B2) Uni-lateral lying leg curls 4 sets x 6-8 repetitions per leg.  Perform 2 sets with toes turned out and 2 sets with toes turned in – 4010 exercise tempo
rest 75 seconds

For a thorough explanation on exercise tempo, read here.

Perform the training program twice per week, for five weeks maximum.  Allow at least 48 hours per training sessions.

What You Must Remember:

  • There are a continuum of muscle fibers which must be trained accordingly
  • Type I (slow twitch) fibers possess high endurance capabilities, but low strength potential
  • Type I fibers are trained with 15+ repetitions
  • Type IIB (fast twitch) fibers possess high strength capabilities, but low endurance potential
  • Type IIB fibers are trained with 1-6 repetitions
  • Type IIA (intermediate) fibers possess the best capabilities of both Type I and Type IIB fibers
  • Type IIA fibers are trained with 6-8 repetitions
  • Type IIA and B fibers can take on weaker characteristics of Type I fibers if trained improperly
  • The shorter the running distance, the more important strength becomes
  • Full sprints generate 3-5 times bodyweight with every foot strike
  • While running, hamstrings act as “shock absorbers,” helping negate vertical oscillation
  • While running, strong hamstrings will facilitate quicker stops and changes in direction
  • You have only ONE nervous system…whether your interest lies with running faster, jumping higher,  or shooting faster, it all begins with an efficient nervous system.
  • Maximum shooting speed can only be achieved when technological advancements are paired with strong and efficient muscular and nervous systems

Give this shooter’s training program a go and you’ll soon experience an increase in your shooting speed as well as better health and well-being.  Just keep me posted on your progress.

 

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5 thoughts on “The Training Program Guaranteed to Improve Your Shooting Speed

  1. […] Coincidentally, he had been considering both of them and posted the 1st one on developing the power to be able to move between positions today. His full post and a sample workout schedule is available on his site at https://bandatacfit.wordpress.com, or you can link directly to his post here. […]

  2. […] Coincidentally, he had been considering both of them and posted the 1st one on developing the power to be able to move between positions today. His full post and a sample workout schedule is available on his site at https://bandatacfit.wordpress.com, or you can link directly to his post here. […]

  3. Joe says:

    Jess,

    I have been following your site with interest, 1) because I have just started shooting IDPA and 2) I am trying to improve my physique from fata** to Rob Pincus-ish. I currently struggle to to complete 2×10 reps of pushups and 3×10 situps twice a week for three weeks now, and weigh in at 244, down from 305 8 months ago. I give you that info to pose this question: Could you give us a workout geared toward shooting sports that assumes a relatively low physical condition (as described above) to help build strength in the areas where it is really needed? That would be greatly appreciated.

    Joe

    • bandatacfit says:

      Joe, that’s a blog post that’s in the works. The issue is trying to develop a “one size fits all” type of training program, utilizing equipment that’s common to the average gym. For instance, I’m the director of performance at the top pro hockey performance gym (we have four Stanley Cup winners, as well as 30 other pros) and we have custom made equipment that’s unique to our facility. So, the program would need to centered around barbells/dumbbells. However, I won’t leave you hanging and should have a video program up within 6-8 days. Please understand I work 50+ hour work weeks and will do my best to get it up within that time.

  4. […] post is a follow-up to my “Training Program Guaranteed to Improve Your Shooting Speed”.  Lately, I have been reading blog and forum postings and it seems people have been overlooking or […]

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