Physical Conditioning

[Glen Ring]

I have noticed the top standing rifle shooters on planet earth are in good physical shape. Jim Luke and Dustin Flint stay in peak shape during rifle season. The Marshs from Canada, The Legend LON Pennington ...Some are older than me ( I'm 63) and some are younger but they all are in good shape.

Dustin Flint and Cathy Severn shoot a lot of air rifle and everyone I know dry fires.

I was curious as to what top BPCR silhouette shooters do to maintain peak form.

[kenny s]

I like a good Single Malt Scotch....I don't feel so bad when I miss.....
Ken

[Chief Beck]

What I do every morning is 15 min. of stretching exercises followed by 50 "real" push-ups followed by at least 15 pull-ups, takes about 25 minutes of my time. That 11-12# rifle isn't so heavy anymore.

Dennis

[mdeland]

I haven't tried either in years. A pull up or push up could be lethal for some of us old coots! Most of us would be lifting a whole lot more weight than we did in our salad days!

[Kurt]

When I was in the Army Airborne it was common for the Sergeant to yell at you drop and give me 10 or 20 I would yell back which hand Sergeant and he would yell back left first then the right

[mdeland]

Wow Kurt, 20 one hand pull up's with each hand! You guys were real "HE MEN"!

[Kurt]

Push up's Mike Ya but back then I weight 182 lbs with wearing a 32" belt to keep my britches up and a 40" plus chest. Now today it's just the opposite

[mdeland]

Ok, fess up fellas, how many of you tried doing some pull or push up's after seeing this thread? I did but it hurt!

[Kurt]

My the finish nails holding the door trim casing aren't strong enough to hold my weight

[Glen Ring]

I have always worked out. Running, boxing, lifting and grappling over the years. When I took up BPCR two years ago I was 61 and knew I had to do some task specific exercises to handle a 12 pound rifle . I had mainly shot handguns and sporter weight rifles and shotguns.

I still do everything but the grappling..and I've had to add carrying a 25 or 30 pound weight in my left hand like I'm holding a rifle. I walk as many laps as I can around the track with the weight and then work on strength and cardio combined exercises. The weight makes my left arm VERY tired, and then I absolutely HAVE to have better form. I cannot rest my elbow on my hip , like so many great offhand shooters can. Push-ups and heavy bag work with running a lap between them seems to help slow down my decomposition.

I've upped my workout intensity to match my workouts 20 years ago and included some better eating habits. All those efforts have made me get back to 40 year old weight and conditioning levels.


I think taking up BPCR Silhouette has been beneficial to my health!!

[mdeland]

Yeah, I agree but have fun bantering with you all. I dropped 40 lbs last year and feel much better. My wife wants me to loose another 25. Pants belt and shirts are all to big any more but I find I get cold a lot easier than I used to.

[Nuclearcricket]

I am no expert on physical conditioning but can offer up some suggestions. I have had to rebuild my body after sever weight lose due to illness and have learned a few things along the way that may hopefully help some. Just keep in mind there is not easy, fast solution to fix things.
First thing to do is check with your Dr just to make sure things are ok for you to start working out. Next step would be some kind of bench to work out on and with. A 40 pound dumbbell set from Walmart or some such place should be about all you need.
I do have some back problems so the normal setups are not much fun for me, but I can and do do roman chair setups. Where your feet are held in place while you set and than lean back and set upright. A good goal is to start with 5 or 10, and then try to add 5 reps each time you do them. Monday, Wednesday and Friday are good ways to slip in a work out. From there I go to the weights and do buttery flys, bench press and curls. I sets of 10 reps to start and the third set to failure, increase reps and things develop and then add weight also.
Some stretching of the lower back may also be helpful. Lay on the floor and then take turns pulling your knee up to your chest, one leg and then the other.
Do all of this in moderation to start and slowly increase things as time and development goes by.
Sam

[Glen Ring]

Sam
I agree with the slow and easy part.
I have a 63 year old body and a 16 year old brain. I've had to rehab my shoulder a few times. I refuse to get surgery and the rehab after a tear is long and painful.
Last year it was very painful to hold a rifle but this year I'm keeping my fingers crossed I have it mostly healed. I can lift and punch the heavy bag well again, but still not draw my longbow or recurve.

I have young guys compliment my workouts at the gym and I advise them old guys just know how to manage pain better..we wake up with it and it follows us to bed.

[Barry Miller]

Glen, maybe I will be able to walk around the block again after knee surgery the end of Jan., however don't hold back and wait for me to get involved. Best wishes for a Merry Christmas, and a Happy New Year. Barry Miller

[semtav]

Whole key I think is just to stay active. Don't be a couch potato or sit in front of this too much.

https://www.youtube.com/watch?v=yc5AWImplfE