best. A chance at greatness lies in each man’s grasp. You must have confidence that you are capable of a performance exceeding any previous level of personal accomplishment. Know that you can win if that is what you set out to do.
2. Be a hungry shooter. The slashing onslaught of a voracious appetite for victory destroys the resolve of the lesser competitor.
COMPETITIVE PHYSICAL FITNESS
CHAPTER VIII. PHYSICAL CONDITIONING
A. GENERAL
1. The objective of physical training in a pistol marksmanship training program is to condition the shooter physically, to better withstand the rigors of match conditions. An individual in good physical condition has better developed reactions, better control of his muscles and better endurance; all of which promote consistency in performance.
2. It is important that physical training not be of haphazard nature, nor should it be timed immediately before a pistol match. A shooter should perform physical exercises regularly, both during the preparation period between shooting seasons and during the period when the shooter is training for tournament participation. Morning limbering up exercises are important in this connection, and they should become a part of a shooter’s daily routine. It has been found that a physical training program should be discontinued approximately 3 days prior to a match and resumed immediately thereafter.
3. Physical Conditioning must consist of exercises of a general nature directed toward strengthening the muscles, proper breathing, developing body flexibility and precision of movement. The requirements of marksmanship are such that drills must consist of exercises which develop the muscles and flexor of the arms and fingers, and the muscles of the shoulders and waist. A certain amount of static tension (dynamic) type exercise is valuable if it is not overdone.
4. Whenever the shooter exercises, he must put the maximum effort into the exercise. Merely going through the motions of an exercise is of no advantage. Physical conditioning is a gradual process and results will not be apparent immediately. As the shooter’s physical condition improves, the number of repetitions may be gradually increased. Heavy exercise such as serious weight lifting should be discouraged.
5. Any sport that encourages regular physical activity is beneficial to a shooter. It is recommended that each shooter cultivate an interest in a sport that will insure sufficient exercises for all around physical fitness.
6. A muscle builds more rapidly under tension applied vigorously.
7. The stronger the muscle structure is developed, the surer movement can be coordinated and positions held. Besides general conditioning practices, durable muscle tension exercises of the trunk, shoulder and arm muscles make the most sense. Resistance exercises and grip exercises are in order. Physical training should take place at least three times a week for 30 minutes to an hour.
8. Sleep: During the training period the shooter needs plenty of sleep to give all the organs a chance for sufficient rest. Eight hours should be the rest interval. Before matches, insomnia sometimes occurs due to excitement. Under such conditions no sleeping pills should be taken the night before a match for they work out unfavorably the next day. Short walks in the evening, warm showers or a small snack will sometimes induce sleep.
9. Detrimental habits: Nicotine, caffeine and alcohol reduce the performance ability of the body and effect the ability to concentrate. (See Chapter X, ”Effects of Alcohol, Coffee, Tobacco and Drugs.“)
10. Overall behavior: Before a match the shooter should avoid all types of excitement. For example, he should not drive fast and, if possible, arrive at the range one-half hour before the beginning of the match. That will give him plenty of time for his last preparations and he can prepare himself inwardly for the test ahead. The individual feeling of well being is the best measure of whether or not your living habits and daily routing is in the best interest of your shooting.
B. BASIS FOR A GOOD PHYSICAL CONDITION
A physical training program should be progressive. It is not necessary or is it generally considered wise to strive for the peak condition sought by a track athlete or a professional football player. Violent and strenuous athletics which may result in injuries should be avoided.
The competition shooter must possess the following basic physical and physiological characteristics:
1. An adequately developed muscular system (this is especially true for the muscles of the abdomen, arms, and legs) and the endurance to fire many shots without perceptible worsening of results.
2. Lungs must have a high oxygen assimilation factor so that long pauses between inhalation will not cause oxygen starvation.
NOTE: A smoker’s lungs do not have a desirable oxygen assimilation factor.
3. Precision and coordination of bodily actions and thoughts. The physical training of a pistol shooter must be directed to the development of these qualities.
C. TYPE OF EXERCISE
There are many different general types of exercises and activities that a shooter can use to his advantage.
1. Walking is a very good exercise. When walking, don’t just take a slow window shopping walk. To get any good out of it, you must make the walk very brisk.
2. Running: Results already obtained indicate a running program improves overall physical fitness, especially in endurance capacity and overall improvement of the heart, lungs, and the entire circulatory system.
Running and walking for a period of 12 minutes at least three times a week is, in itself, a splendid conditioner. Here again, the individual must apply himself diligently for the duration of the exercise period.
3. A series of mild, non-strenuous exercises of the type that require body bending, stretching, deep breathing and moderate muscular tension are best suited to obtaining a condition defined as good body tone and a feeling of well-being. Sore, aching muscles tend to fatigue quickly, and nervous tremor usually results.
4. In Swimming almost all of the muscles get a workout. Here again, the exercise should be pursued with moderation.
5. A good exercise to build the wrist and arm muscles in the wrist and forearm developer, roll-up exercise. A mop handle, a short length of rope and a weight, Roll it up and let it down slowly.
6. A method of developing the grip is by using a sponge rubber ball about 3” in diameter, cut in half. Squeeze the ball with the shooting hand. You can take this aid with you almost any place you go, and exercise any time that you are not using your shooting hand.
