Physical Fitness and a Firefight -

How does strength training assist in achieving firearm training goals? Given what is average at a standard competitive shooting venue, skinny or overweight individuals, it seems that fitness plays almost no role whatsoever. This is far from the truth.

General Fitness plays such a extensive role in fact, it is just as if not more fundamental than well... The Fundamentals. Here is a short list of strength training enhancements for shooters, as well as the best training for shooting improvements. Remember this is additional to the range drills. Attitude is the most important attribute to a good shooter, we will start there.

First up on improvements is Mindset. This one should be pretty self explanatory. Exercise improves a sense of Control (handling and awareness), Coping ability (handle stress and remain focused), and Self-esteem (knowing you can prevail).

Second is the foundation of Gun Control. Strength training increases hand strength which is applied to overall control. Mitigating trigger pull movement (finger strength) and recoil (hands, arms, and shoulders). Stronger hands translates to a better Master Grip, which is the foundation to all performance shooting fundamentals.

Structure is our last and not least in our simplified list. Many do not realize a 9mm round can produce upwards of 330 foot pounds of energy into the body of a shooter with every single round fired. Those who shoot a lot can tell you it can get exhausting after just a hundred rounds in drills. Transferring that energy from the hands or shoulder and into the ground. The stance correctly formed and held, similar to a "Power Isosceles", is a balanced form. Strength training gives a tight yet fluid stance. The ability to effectively transfer the shock wave of energy through the body to the ground allowing the least amount affect the shooter. Staying balanced and on target through a wide variety of movement or target re-acquisition is the end goal. As it is, just adding mass through strength training can benefit a shooter in what has been loosely refereed to as "Kick Transfer". An added bonus is that mass makes you more difficult to mortally wound by gunshot.

With all of that in mind, here is five lifts to start with or add to your current regimen for overall stronger performance shooting.

First is the Arnold Press or Overhead Press. The Arnold is a modified overhead that is much more difficult to properly preform. Prime target zones are the chest and shoulders, which will swell considerably with moderate resistance. One of my favorites. Second we have my favorite, and a pillar of most advanced strength programs. The Dead lift is a full body lift that when done with high resistance without lifting straps can produce a champion Master Grip. Takes form and aggressive force to do properly. Next is much more commonly targeted Chest or Bench Press. The pectorals and delts are built to essentially vise the firearm and press toward a target when firing. Squeeze shoulder blades together to really single out the chest on this exercise. A Power Clean is a precise lift that requires a great deal of practice before even using resistance. As a Full Body lift that is explosively preformed instead of concentrated, it requires a developed technique to utilize and progress with. Once dialed in, it will prove extremely useful in concealed carry quick draw. These fast twitch muscle fibers being activated and exercised will produce coordination necessary for Concealed Carry quick draw drills. Last, we have the often improperly executed Pull Up. Do not swing, pop, jerk, or drop during this movement. Steady and heavy gives the best outcome from this lift. Tapered torso generator is what it should be called. Thank you for your time. Ideas and Comments welcome.