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.