I've been thinking a lot about the human component of the rifle/shooter system, and wondering what resources are out there to learn more about strength, conditioning, & flexiblity for riflemen? I found one article from the AMU (http://www.odcmp.org/1107/default.asp?page=USAMU_CONDITIONING (http://www.odcmp.org/1107/default.asp?page=USAMU_CONDITIONING)), but otherwise I've seen precious little on it.
It seems like shooters could do a lot of physical training to improve shooting, even if it just means learning to sit down/stand up more efficiently (https://www.webefit.com/articles_500-599/article_502_SittingRisingTest.html (https://www.webefit.com/articles_500-599/article_502_SittingRisingTest.html)). But I'm curious what's already out there!
Great topic and one that I have put some thought into. A year ago I told a friend at work about Appleseed. He asked me for some information about it based on my experience. Regarding what it's like physically here is what I sent him:
The Physical Side of Shooting
Make no mistake about the following: For the majority of shooters three-position riflery at an Appleseed clinic is physically demanding when you do it all day, for two days-especially if it's cold or hot. There is a lot of standing while receiving instruction. Then, there is a lot of getting down on the mat, slinging up, getting into position, actual shooting, unslinging, getting up from the mat and walking to & from the targets.
It is cumulative and it wears on you. It isn't as if you are hiking up steep mountains carrying a forty pound backpack, but, by the end of the day you'll be worn out.
Shooters at the Appleseed clinics I have attended vary from very fit and in shape to very unfit and out of shape. No surprise there because it kind of sounds like an accurate representation of the citizens of these United States. To that end, the people who are in better shape tend to be the shooters posting high scores. Why? Stamina.
It is not easy to keep going with the same level of enthusiasm and focus as you had at 10 a.m when you get tired by two in the afternoon. Guess when you shoot the AQTs: In the afternoon. Both days of a two-day Appleseed clinic go from 9 a.m. to 5 p.m.
Most of us have made the statement at some point in our lives that we either have to get in shape or get back into shape. Getting into shape that is good enough for Appleseed's three position riflery is not that hard.
Stretching, walking, sit-ups, push-ups and eating right is the recipe to success for getting to where you need to be physically. Really, it isn't hard. If you can budget an hour a day, you can do wonders for yourself to improve your physical abilities and appearance. A five minute stretching session, five minutes of sit-ups & push-ups, and a thirty minute walk is just the ticket for starting your physical fitness regimen.
Couple that with eating well and you will see significant changes in yourself in a week. After a month of that the changes will be noticeable in the form of increased energy and clothes that fit better.
Very well written! I like how you make it easy...who doesn't have time to do situps, pushups, & stretch? Once you get in the habit of doing that, it's not hard to start adding bodyweight squats & couch dips for a full-body workout...then you start picking up heavy objects...and it just builds from there >:D
I agree physical training is all about movement, measured by strength, flexibility, agility, speed, endurance, etc. The better you move, the better you can do all activities of daily living (including shooting :snipersmi). It's good you emphasized getting in better shape from a functional perspective (higher scores!), not just to "build muscle".
I know I need to really stretch my back/hips after a day at the range, so I can get back into a solid position the next day! I also use a foam roller to loosen up a bit before stretching. Can we talk to someone about scheduling a masseuse at AS events? I hear they do that for ski resorts...
I try to sit cross-legged at least 30-60 minutes a day. This keeps leg muscles stretched. If I am watching TV, during comercials I go into the shooting position elbows in front of my knees. This makes it a lot easier on me when I shoot seated. This is helpful for me doing demonstrations at Appleseeds, no extra groaning when getting up. ;D ;D
It is easy to find time to do this especially for reloaders. I sort my brass and I hand prime cases while sitting.
Mike
We call it "Riflemans Yoga!" ;D It took me a couple months to go from crossed ankle to a good seated position.
I like body weigh exercises. Some of the YouTube Channels I like are: Strength Side (it might be one word), Athlean-X, and "Bob and Brad" the two lost famous physical therapist on the internet.
If you can find the book "Pushing Yourself to Power" I like it a lot.