ISSF TRAINING ACADEMY

»D« COACHES COURSE

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PHYSICAL TRAINING
In Shooting Sports
by Kevin Kilty, Zeljko Todorovic and Kimmo Yli-Jaskari

© 2010 The Authors & ISSF

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TABLE OF CONTENTS
»D« COACHES COURSE
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1. INTRODUCTION ..................................................................................................................... 3

2. THE ANALYSIS OF THE BASICS ........................................................................................... 4

What are we trying to achieve .................................................................................................. 4

The shooters Capabilities ......................................................................................................... 4
3. EXERCISE & RECOVERY ...................................................................................................... 5

Active Recovery ....................................................................................................................... 5

Practical Problems of Training .................................................................................................. 7
4. THE GOAL OF PHYSICAL TRAINING .................................................................................... 9

To support technical training .................................................................................................... 9

To overcome Competition Stress ............................................................................................. 9
The Self-Image of the Shooter ................................................................................................. 9
5. STRENGTH & ENDURANCE TRAINING .............................................................................. 10

Physiology of Endurance Training .......................................................................................... 10

Aerobic & Anaerobic Endurance............................................................................................. 10
Aerobic Threshold .................................................................................................................. 11
Anaerobic Threshold .............................................................................................................. 11
VO2 Max and Aerobic Endurance
 ........................................................................................ 11
Strength Training .................................................................................................................... 12
Core Stability .......................................................................................................................... 12
6. PRACTICAL PHYSICAL TRAINING ...................................................................................... 14

Basic Aerobic Endurance ....................................................................................................... 14

Strength Endurance ............................................................................................................... 14
6. SAMPLE TRAINING PLANS .................................................................................................. 16

General preparation period..................................................................................................... 16

General preparation (End period) ........................................................................................... 16
Competition preparation period .............................................................................................. 17
Competition period ................................................................................................................. 17

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1. INTRODUCTION

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The physical preparation of our shooters to compete should be seen by coaches as an equally
important component in the overall preparation of the shooter. To neglect or to incorrectly train
for the physical requirements of shooting and competition will have a direct impact on
performance and the result.

Physical training for shooting should not be seen as a separate activity within the shooters
training programme, to be suffered and put up with. The importance of being fit to compete, fit to
travel and fit to sustain the activities of training should not be underestimated.

The proper use and planning of physical preparation within the overall performance plan can
make the difference between success and failure.

Before starting a programme of physical activity it is essential that your shooters receive a full
medical check and clearance from a doctor before commencing any physical activities. Where
underlying health conditions exist, medical advice should be sought as to the suitability and
intensity of training that the athlete can sustain.

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2. THE ANALYSIS OF THE BASICS

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WHAT ARE WE TRYING TO ACHIEVE

Before we embark on a programme of training we must first evaluate what we require to achieve
the performance improvement in our athletes and to determine what role physical conditioning
can play in that part.

Are we looking for short-term improvements or long-term improvements? These questions will
open up the scale and type of activities that we will undertake.

THE SHOOTERS CAPABILITIES

Before we can set out a programme of activities we must analyze the shooters own physical
capabilities and their level to accept the training levels that may be required. During this period
we can also evaluate what impact that their physical conditioning may have on their overall
performance.

The best method to achieve this is through the performance of a series of standardized physical
tests that can be repeated at periodic intervals to establish the progress of the athlete.

These tests can measure the cardio-vascular capacity, the muscle endurance and overall
mobility of the athlete.

Test strength

Do as many classic pushups as you can without stopping, but use this precise execution: Take 2
seconds to lower your body until your upper arms dip below your elbows; pause for 1 second;
then take 1 second to push your body up. This ensures that you'll perform the test identically
each time you take it.

Test mobility

Place a yardstick on the floor and put a foot-long piece of masking tape across the 15-inch mark.
Sit down with your legs out in front of you and your heels at the edge of the tape, one on each
side of the yardstick. Put one hand on top of the other and reach forward over the yardstick as far
as you can by bending at your hips. The number your fingertips touch is your benchmark.

Test endurance

On a treadmill or on a flat course outdoors, run or walk 1.5 miles as fast as you can, and record
your time. (Warm up first by walking or jogging at an easy pace for 5 minutes.)

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3. EXERCISE & RECOVERY

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The purpose of training is to disturb the homeostasis of the whole body, which will recover and
improve during rest!

The statement above highlights the importance of recovery during physical training. It is also the
basis for the introduction of overcompensation theory in physical training.

For the purposes of this course we will limit ourselves to the basic principles of training.

When we exercise we are creating stress within our body, muscle is damaged, energy is lost
through exertion. Where the improvement comes from is during the recovery period. As muscle
is repaired and strengthened, new blood vessels grow. During the rest and recovery period we
must also ensure that the body is nourished and properly hydrated to ensure the maximum gain
from our exercise. In the chart below you can see the dip in performance that exercise creates
and how the increase in performance appears during the rest and recovery phase.

Performance level

Rest

Nutrition
Training

Zero level

ACTIVE RECOVERY
Underlying the principle of improving physical performance is active recovery. After athletic
competition or a hard workout, it would seem that complete rest would be the best way to
encourage recovery. However, research is beginning to find some advantages in active recovery.
Active recovery refers to engaging in low-intensity exercise after workouts. There are two forms
of active recovery. One is during the cool-down phase immediately after a hard effort or workout.
The second form of active recovery includes the days following a competition or other intense
workout.

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Recovery after exercise is essential to muscle and tissue repair and strength building. This is
even more critical after a heavy weight training session. A muscle needs anywhere from 24 to 48
hours to repair and rebuild, and working it again too soon simply leads to tissue breakdown
instead of building. For weight training routines, never work the same muscles groups two days
in a row.

Some examples of active recovery are:

Rest

Time is one of the best ways to recover (or heal) from just about any illness or injury and this also
works after a hard workout. Your body has an amazing capacity to take care of itself if you allow
it some time. Resting and waiting after a hard workout allows the repair and recovery process to
happen at a natural pace. It's not the only thing you can or should do to promote recovery, but
sometimes doing nothing is the easiest thing to do.

Stretching

If you only do one thing after a tough workout, consider gentle stretching. This is a simple and
fast way to help your muscles recover.

Cooling Down

Cooling down simply means slowing down (not stopping completely) after exercise. Continuing to
move around at a very low intensity for 5 to 10 minutes after a workout helps remove lactic acid
from your muscles and may reduce muscles stiffness. warming up and cooling down are more
helpful in cooler temperatures or when you have another exercise session or an event later the
same day.

Nutrition

After depleting your energy stores with exercise, you need to refuel if you expect your body to
recover, repair tissues, get stronger and be ready for the next challenge. This is even more
important if you are performing endurance exercise day after day or trying to build muscle.
Ideally, you should try to eat within 60 minutes of the end of your workout and make sure you
include some high-quality protein and complex carbohydrate.

Hydration

You lose a lot of fluid during exercise and ideally, you should be replacing it during exercise, but
filling up after exercise is an easy way to boost your recovery. Water supports every metabolic
function and nutrient transfer in the body and having plenty of water will improve every bodily
function. Adequate fluid replacement is even more important for endurance athletes who lose
large amounts of water during hours of sweating.

Sleep

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While you sleep, amazing things are taking place in your body. Optimal sleep is essential for
anyone who exercises regularly. During sleep, your body produces growth hormone, which is
largely responsible for tissue growth and repair.

Remember that the three cornerstones of physical improvement are Training, Rest and Nutrition.
All three must be included in the correct quantities for the process to work effectively.

Tr a in in g

IMPROVEMENT

N u t r it ion Re st

PRACTICAL PROBLEMS OF TRAINING

Some of the problems we encounter when introducing a physical training programme to shooters
are:

Not enough physical training during the competition period

We cannot spend all our time performing physical training; we must balance physical training
with technical training. However, we must not stop performing physical training and especially
during periods of competition when our minds might be more focused on the competitive aspects
of training.

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Shooters ate not aware of the benefits of physical training

We must also ensure that our athletes are aware of the benefits of physical training to their
overall performance. Spend the time to explain why exercises are performed and how they will
benefit the shooter.

Not enough Active Recovery

The temptation to skip the recovery period and not perform cool downs and stretching will limit
the benefits of the training session. The shooter also runs the risk of predisposing to injury and
setting back their overall progress.

Wrong intensity of training

Training must be balanced and if too much emphasis is placed on certain aspects of training
such as weight training it can lead to the wrong physical qualities being developed. The training
programme must be balanced based on the requirements of the shooter for their performance.

Training is too stressful

The shooter may find the training too much and find themselves demotivated and not prepared to
continue. Again the training must be tailored to the shooter, their current levels of fitness and
their ability to perform the activities safely.

Overtraining

The tendency to over train is just as big a problem as under training. Damage can occur which
can be acute and seriously affect the shooters ability to perform. Care must be taken to ensure
that the quantity of physical training being undertaken is commensurate with the level of fitness
required to perform the shooting activity.

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4. THE GOAL OF PHYSICAL TRAINING

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Why do shooters need physical training? Surely shooting is a sport that does not require aerobic
or anaerobic fitness!

These statements are unfortunately mentioned too often by shooters who believe that shooting is
a skill only sport with no requirements for the physical component.

Let us examine how the need for physical training can be explained by looking at the demands
that shooting places on the body.

TO SUPPORT TECHNICAL TRAINING

When we shoot and perform technical training we are conducting a high volume of shots in a
repetitive fashion. To train for a long period of time in such a fashion requires the shooter to be
physically capable of preforming the activities without degrading their technical performance of
the shot.

To increase our ability to perform more technical training we must also have the physical
capability to do so.

We also need to be able to recover quickly between training sessions so that we can increase
the number of sessions we can perform.

TO OVERCOME COMPETITION STRESS

The time of competition is stressful and difficult for shooters as it involves travel and high levels
of emotion and intense activity.

The better conditioned the shooter is physically; the better they will be able to cope with these
situations. Recovery from travel is quicker, the affects of climate and heat are moderated, the
ability of the shooter to mentally focus on the competition is reinforced.

THE SELF-IMAGE OF THE SHOOTER

Being physically conditioned is a tremendous psychological advantage to a shooter. It allows
self-confidence to build. It also facilitates the shooter in maintain their blood sugar levels
efficiently and to adapt quickly to new environmental situations.

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5. STRENGTH & ENDURANCE TRAINING

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PHYSIOLOGY OF ENDURANCE TRAINING

There are two basic energy systems you use when training; anaerobic and aerobic.
Unfortunately, you cannot build both your aerobic and anaerobic systems at the same time very
well. The idea behind base training is to train your aerobic energy system specifically and solely.
Why is this important? The more work you perform aerobically, or in the presence of oxygen, the
more efficient you are. Prolonged aerobic training produces muscular adaptations that improves
oxygen transport to the muscles, reduces the rate of lactate formation, improves the rate of
lactate removal, and increases energy production and utilization. These adaptations occur slowly
over time.

Fat is a primary fuel source for the aerobic energy system. Over the course of a base period your
body learns to more readily break down and utilize fat as an energy source. As an added bonus
this adaptation helps post exercise fat metabolism as well. This is an important factor, especially
for long distance athletes. The fat we have in our bodies could provide enough energy to perform
many distance events back to back, whereas muscle glycogen depletion can occur in as little as
one hour. The less muscle glycogen you utilize, the more efficient you are. Contrary to the
aerobic system, the anaerobic system consumes carbohydrate rapidly and the byproduct is lactic
acid.

Other adaptations of aerobic training include increased stroke volume of the heart, capillary
density, and mitochondrial density. Stroke volume increase simply means that your heart pumps
more blood per beat. Mitochondria are structures within muscle cells that produce energy from
fat and carbohydrate oxidation. Think of them as tiny batteries for muscle contractions. Regular
endurance training can double these structures. By increasing capillary density we can effectively
transport more blood to the working muscles. The process of building capillaries occurs
gradually. Because high stress training breaks down capillaries, base training is best for allowing
the slow growth of capillaries.

AEROBIC & ANAEROBIC ENDURANCE

The key characteristic of aerobic activity is rhythmical, continuous movement. Thus, in order to
enhance aerobic endurance, a given activity must exhibit this key characteristic. For example,
though bicycling may be an aerobic activity, coasting long distances ceases to become aerobic
since you are not utilizing your muscles in a continuous fashion.

Regular aerobic training produces a more efficient cardiovascular system including the heart,
lungs and blood vessels. From a practical point of view, you will experience more energy and a
decreased perception of effort with any given workload.

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The duration of a typical aerobic training would be:

 Minimum of 30 minutes to begin with

 Juniors 30 – 60 minutes

 Adults 1 – 4 hours

The optimal way to train any physiological system is to create and frequently repeat a stress that
precisely targets the system. When it comes to the aerobic system that target is the aerobic
threshold (AeT). When training at the aerobic threshold, all of the key aerobic systems are
stressed and the stress can be maintained for relatively long periods of time

So how do you know the level of intensity that targets the AeT? There are several ways;
depending on what technology you have available. Perhaps the most common these days and
the easiest to use is heart rate. Your pulse during exercise has always been a good indicator of
how the body is relating to the stress being applied by running, cycling, swimming, cross-country
skiing or whatever it is you do. Most athletes wear a heart rate monitor (HRM) for this reason.

Your heart rate is the number of times your heart beats in one minute. Subtract your age from
220 if you're a man, and 226 if you're a woman to find your maximum heart rate. All heart rate
calculations are based upon this number. Take your pulse on your wrist or the side of your neck,
and count the number of beats in six seconds. Multiply that number by 10 to get a rough idea of
your heart rate.

AEROBIC THRESHOLD
Multiply your maximum heart rate by 0.65 to find your aerobic threshold. This is the point where
your body begins using stored fuel instead of oxygen to power your muscles. Below that rate,
your body takes in oxygen, uses the energy, and produces water and carbon dioxide as waste.
Once you get your heart rate up to 65 percent of your max, you cannot take in enough oxygen to
meet your body's demands, so it must supplement it with stored energy, producing lactic acid as
waste. You are still working aerobically, but you are beginning to move into anaerobic territory.

ANAEROBIC THRESHOLD
Your anaerobic threshold is between 80 and 90 percent of your maximum heart rate. Only a lab
measurement can give you an accurate reading, but athletes tend to have higher anaerobic
thresholds than non-athletes. The anaerobic threshold is the point where your body is working
almost entirely from stored energy, because your intake simply cannot match the demand. Lactic
acid begins to accumulate in your muscles, helping you burn fat. Athletes train to increase their
maximum oxygen intake capacity, so they are able to meet their body's oxygen needs for a
longer period of time.

VO2 MAX AND AEROBIC ENDURANCE


VO2 max or maximal oxygen uptake is one factor that can determine an athlete’s capacity to
perform sustained exercise and is linked to aerobic endurance. VO2 max refers to the maximum
amount of oxygen that an individual can utilize during maximal or exhaustive exercise. It is
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measured as milliliters of oxygen used in one minute per kilogram of body weight. It is generally
considered the best indicator of cardiorespiratory endurance and aerobic fitness. Elite endurance
athletes typically have a high VO2 max. And some studies indicate that it is largely due to
genetics, although training has been shown to increase VO2 max up to 20 percent. A major goal
of most endurance training programs is to increase this number.

STRENGTH TRAINING
Strength training is an essential element of fitness. Long gone are the days when coaches
believed resistance exercises only added unnecessary bulk to the athlete, hindering their ability
to execute the shooting skill.

Maximal Strength

Maximal strength is the highest level of force an athlete can possibly generate. The greater an
athlete's maximal strength to begin with, the more of it can be converted into specific strength
endurance or explosive power.

Maximal strength training can improve exercise economy and endurance performance.
Interestingly, it does not appear to lead to a significant increase in muscle hypertrophy.

Explosive Power

The shooting sports, particularly clay target, require movements that are much more rapid and
demand a higher power output than is generated during maximal lifts.

An athlete can be exceptionally strong but lack substantial power due to an inability to contract
muscle quickly. Power training is used to improve the rate of force production and a range of
methods such as plyometrics can be employed to convert maximal strength into explosive power.

Strength Endurance

Explosive power is not always the predominant goal of a strength-training program. For the
shooting events as a whole, strength endurance is of most benefit. Again, the greater amount of
starting maximal strength, the more of it can be maintained for a prolonged period.

Strength endurance can be developed through circuit training or the use of low weights and high
repetitions. However, many strength endurance programs are inadequate for endurance-based
sports - a set of 15-20 repetitions for example does not condition the neuromuscular system in
the same way as a long distance event.

CORE STABILITY
“Core stability” describes the ability to control the position and movement of the central portion of
the body. Core stability training targets the muscles deep within the abdomen which connect to
the spine, pelvis and shoulders, which assist in the maintainance of good posture and provide
the foundation for all arm and leg movements.

What are the benefits of core stability training?

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Good core stability can help maximise running performance and prevent injury. Power is derived
from the trunk region of the body and a properly conditioned core helps to control that power,
allowing for smoother, more efficient and better co-ordinated movement in the limbs. Moreover,
well-conditioned core muscles help to reduce the risk of injury resulting from bad posture. The
ability to maintain good posture while running helps to protect the spine and skeletal structure
from extreme ranges of movement and from the excessive or abnormal forces acting on the
body.

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6. PRACTICAL PHYSICAL TRAINING

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The basis of our physical training programmes will feature all of the elements we have previously
described. But before we delve into the specifics of the activities that we will undertake it is
important to set from the outset the scope of the activities.

We will be concentrating on the basic qualities of training; a general level of overall conditioning
is better for shooting than overt specific training in one area.

We must also be realistic in the level of planning we undertake. We do not wish to overload the
shooter with too much activity. Time must be set aside for sufficient recovery and the intensity of
the activities much be suitable for the condition of the shooter.

The training programme must be easy to do; it must be simple in construct and execution. It must
also not take too much time to complete.

BASIC AEROBIC ENDURANCE

The level of activity should be:

 Long duration and Low intensity (HR 110 -140 bpm)

Typical activities would include fast walking, jogging, cycling and swimming. Remember to
include periods of recovery at the end of each session.

STRENGTH ENDURANCE
The level of activity should be:

 High repetition with Low weight

 Duration of 20 minutes

This can be achieved using hand weights or just even your own body weight. It has the benefit of
being able to be completed at home but the best method is to use circuit training. Do not forget to
use active recovery here also.

General strength training examples

We will now describe some activities we can perform to target specific areas of the body for
strength endurance.

Abdominal Muscles: sit ups without ankle support (straight, rotation), always activate the inner
abs first.

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Back: ”good morning”, angle row.

Legs: one leg squats, step-squat, side-squat.

Hands: bench press with dumbbells, biceps with dumbbells, chin-ups.

Upper body and Scapula: different rows (start the movement with scapula area muscles, not with
hands), push-ups.

Specific strength training examples

Looking specifically at the shooting disciplines what follows are some examples tailored for each
discipline.

Pistol

Hands: one hand lifts, number 8, in/out –turns, cross, wings, breast stroke (remember both sides)

Rifle & Clay Target

Upper body & rotators: stabilisation, weight turns, bar rotation, use bar as a rifle or shotgun (up-
down, left-right)

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6. SAMPLE TRAINING PLANS

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What follows is a sample plan for the three periods of the annual training plan. For each period
the physical activity is tailored to produce a level of conditioning applicable to the technical
training that is being conducted at that time.

GENERAL PREPARATION PERIOD

 Aerobic basic endurance

o Heartbeat under aerobic threshold

o Duration 45 min- 1hours

 Sometimes long walks in the woods (hunting)

o At least two times a week

 Muscle endurance (circuit training)

o A lot of slow repetitions, min. 20 or more

o Duration 45 min – 1 h

o At least two times a week

GENERAL PREPARATION (END PERIOD)

 Aerobic basic endurance

o A little more intensity (> aerobic threshold)

o Duration at least 1h (2-3 times/week)

 Strength endurance

o A little less repetitions (15-20)

o Slightly heavier load/weights

o Duration 1h (1-2 times/week)

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COMPETITION PREPARATION PERIOD
 Basic endurance

o Long & slow (1-1.5 hours), once a week

 Speed endurance

o Shorter (30-45 min) once a week

 Strength endurance

o Like on the previous period

 Specific strength

o 1-2 times a week

COMPETITION PERIOD
 Maintain the qualities!

 Aerobic basic endurance

o Recovery once a week

o Maintenance session once a week

 Muscle recovery

o Light, once a week

 Specific strength

o Light, once a week

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