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Precision Rifle Stress Shooting Training

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Published on Aug 24, 2013

Stress shooting training it's very important, because it allows you to test and develope your shooting skills under the different kind of stress you may encounter in real world shooting situations. Using physical exercise to increase HR is a good way to simulate the effect of combat stress.
In this video i'm training to achive a consistent "combat accuracy" on a steel plate of about 8X11", placed at 80y, under fatigue and high heart rate (HR), achived using a particlar workout protocol named Every Minute On The Minute (from now on EMOTM).

This particular workout i'm using, is a slightly modified version of the TACFIT Israeli Special Forces Challenge, develped by Coach Scott Sonnon and available for free here: http://www.tacfitcommando.com/blog/is... .
In EMOTM for 20 minutes, as a new minute starts you perform a string of exercises (4 + 1 shot in this case). When all the prescribed reps are completed, you can rest untill the beginning of the next minute. As soon as the new minute starts you hit the string again.
You score a point if you complete all the reps, and in this training if you can hit the target with only one round, before the minute end.
I've chosen this protocol, and this workout in particular, for several reason. The EMOTM protocol allows you to gradually increase HR during the session, due to the partial recovery you get between sets, up till your maximum HR, or a little under, in the last rounds. You have also to menage tempo, in order to obtain enought time for recovery and, in this case, time to load the rifle and get the shot.
This exercises can be done everywhere and without equipment, being all bodyweight, and require a minimal space to be executed (i've done a similar workout in hotel rooms for a long time, while traveling for work) so you can do them even in narrow shooting ranges lines (where allowed).
It's also a total body workout, that means you can fatigue all the muscles involved in shooting, making the placement of a good shot even more challenging. Indeed, legs and core are essential for stability of the shooting platform, and upper body muscles, in particuar shoulders and arm muscles, are involved in the keeping of the shooting stance and firearm holding.
Last but not least, this exercises don't just fatigue muscles, but build and reinforce tactical related movements and skills, useful in every life's situation demanding physical efficency.
For a further explenation you can take a look at the website a linked above, where you can download the Israeli Challenge handbook and instructional videos.

In this video, my HR was reatively high (166bpm) just after the first set. This was a drawback of Excess Postexercise Oxygen Consumption (EPOC), due to the 2 miles hike with about 70-80lb of load in backpack and gear (i was going to camp near the site), i did before getting to the shooting site.
Usally i can mesure a HR of around 120-130bmp after the first sets, but this time, before starting the workout i was already around 140bpm, very high considering i have a rest HR of 53bpm.The max HR i reached (198) was also higher then the standard 193/194 i usually get during hiit training.

I was monitoring my HR with a Polar watch + toracic sensor.

The rifle is a Savage Mark II BV 22LR, with a Boyds' "Tacticool" laminate stock, and a Bushnell Elite 3200 10X scope. Ammo was Federal Standard velocity.

Background music is royalty-free from http://freeplaymusicclassic.com/

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