“David” Fitness Protocol

(Practical (Shooting) Fitness Programming)

By: Mike Seeklander

Key Concepts

First, let me start by saying that I am not a current, certified fitness trainer or coach. I have been in the past, but do not currently hold any certifications.  Consider this article for research purposes or follow it at your own risk.  That said, I have been researching and experimenting in this subject area for almost thirty years now, and have solidified my approach to fitness programming that is highly effective.  I am known as a professional instructor and sponsored shooter.  I would rather be know as a performance specialist that happens to teach shooting for a living. 

Program Goals 

The goal of this programming is much deeper than just enhancing your fitness for practical shooting.  It is a life focused program that will help you simplify your fitness goals and live longer.  It will also help you become fitter for shooting, or tactical shooting if that is your goal.  I will provide a sample of each of my three primary sessions, and I will also add some thoughts on specific adaptations toward the end.  I have drawn from many sources over my years researching this subject.  I will cover all key elements of fitness.  

Overall Programming

I decided to start here to give you an overview of how I lay my general training out and why I do what I do.  I have varied this over the years and will also try to give you some thoughts on how and why you might modify it for you.  Keep in mind that ALL fitness programming should be goal driven.  One of my fitness go to guys is Jake Saenz from Atomic Athlete in Austin Texas (www.atomic-athlete.com) and every time I reach out and ask him a question about programming he always steers me back to goals.  How you condition your body for adaptation should be goal driven. 

This program that follows is a general program with emphasis on practical or tactical shooting (which don’t really require highly specific fitness related adaptations).  It should be highly effective for almost anyone who is looking to get fitter, live longer, and gain athletic improvement that can be applied to practical or tactical shooting.

Shooting Specific Adaptations: After years of experimenting, I have come to the conclusion that there are few, if any specific exercises that are shooting specific and necessary if you are practicing your skills on the range and dry firing on a regular basis. Being a great shooter, and specifically practical shooter (I.D.P.A. and U.S.P.S.A./I.P.S.C.) is about well, being a good SHOOTER.  But, hidden in the confines of this generalist program, there are some things that will stand out that will enhance your practical shooting.  

• Grip Strength.  Many people ask me how I work grip strength, and the answer in most cases is during the shooting and dry fire practice.  There is so much volume and I am focusing on gripping so hard during almost daily firearm manipulations, I keep a good amount of strength in my hands.  That said, I also have a series of the Captains of Crush hand exercisers in my gym that I might use during the off season. In addition I add farmers walks and those types of exercises, including doing things like pull ups with a thick rope instead of bar to help keep my grip strength solid. Shooting, lifting, and BJJ (JiuJitsu) give me what I need. 
• Sprint Speed.  This one is hidden in session three where I (if healthy and no tendon issues) will work sprints.  Be VERY very careful if you are a seasoned athlete in doing sprints and make sure you have multiple warm up sets before you attempt a full speed sprint.  In addition, I keep my sprint work short and applicable in shooting by doing it during practice, on drills such as my box patter series.  Direct application of a fitness adaptation is always a better approach if possible.  
• Explosiveness.  This is once again hidden in the program.  Each session includes both some explosive exercises during the strength phase, and a small amount of elasticity (plyometrics) in most sessions.  And once again, many of the dry fire drills I do between conditioning rounds are short movements, set ups, exits, etc. 
• Core/Rotational Speed.  This is likely important for transitioning, especially with a long gun.  My conditioning sessions all include transition practice, left to right etc.where I am driving the gun hard and keeping my core tight.  In addition, to the strength work, I also end almost all sessions with one or two three minute planks, or a multiple exercise core routine. 
• Bodyweight to strength ratio.  The fact is the lighter you are and stronger you are, the faster you will be able to move.  The entire program is dedicated to being stronger and carrying less bodyweight if you are doing your job in the diet arena (more on that later).  
• Conditioning (Cardio).  Yes, this is important even though we only shoot for 30 seconds on a stage.  Your ability to maintain focus and stay as sharp as possible during an eight hour shooting day will be effected by your level of conditioning.  Commit to it!

Schedule: Three on/One Off.  While my brain tends to like a XX day per week routine done on XX days, this does not work well with my travel and how life plays out.  So, I do conditioning on three days, then take a day off, then repeat.  This is somewhat flexible as some weeks I may work an additional day where I will be unable to resume my three day conditioning window due to travel, etc.  I find that three days is a solid work timeframe that allows me to work hard, and then take a day of total or active recovery.  Keep in mind that each workout day might also include a range session before or after the workout.  I like to hit both the range and fitness in the a.m., but that is personal preference and I often times finding myself on the range in the evenings as well.  I will however schedule them prioritizing skills training before fitness if I do both in the morning, as a general rule.  This is because I am mentally sharper for the shooting session, and don’t mind the fitness session done after shooting even though I might be a bit more fatigued. 

Routine: Each fitness session includes an element of:

1. Cardiovascular conditioning: Goal is to improve the cardiovascular system and VO2 max.
2. Strength: To maintain, or improve strength and muscular size including faster (explosive) movements. 
3. Balance and Mobility: To improve mobility, and balance and maintain elasticity (explosiveness).
4. Flexibility: To maintain/improve flexibility in a working range of motion.

In addition, each session includes a short breathing cool down to help shift into recovery mode. 

Cardio: I start each session with (cardio) conditioning, and while that may seem odd, I do so for several reasons.  First, it acts as a warm up, and gets my fluids moving and muscles warmed up, which aids prepping my body for strength training and might help prevent injuries.  Second, I consider the life extending aspect of conditioning so critical that I hit it on the front end to ensure it gets done.  Yes, I understand that doing so first might detract from my strength training, but I accept that and in  testing, have not found my strength training to be effected much, if at all.  In addition, ALL of my conditioning sessions include dry fire movement practice. Here is an example of how I break it down:

• Select Heart Rate Zone I plan to work in and set a program in my Morpheus app.
• Set a 3 minute count down timer on my watch.
• Begin conditioning on bike, rower, etc. Work for 3 minutes (example).
• Switch to dry fire movement and work for 3 minutes. I select (like shooting and moving, or aggressive transitions) and work at a pace that keeps me in the heart rate zone I am working at.
• Repeat: Standard Cardio Exercise>Dry Fire Movement>Standard Cardio Exercise>etc.

Movement Prep and Balance: My conditioning routine is immediately followed by a movement prep and elasticity (think plyometrics) routine that is taken from Mark Verstegen’s Core Performance program (Search Core Performance book).  This includes about eight movement prep exercises that I do in a manner that continues to keep my heart rate up. 

Strength: Next I hit my strength routine. I might suggest a modification of order if you are highly focused on Hypertrophy or Strength increases in your program.  I however, in most of my training year, am focused on strength and size (hypertrophy) maintenance (I am 52 as I write this), and not looking for dramatic improvements.  That said, at times in the off season I shift my focus to strength improvement and at that time alter my schedule and may also decrease my total conditioning time during each session.  

Specific Sample Sessions: Next I will outline each session I do, in general.  Each one is a sample, and I will expand on some possible modifications in the Adaptation sections.

Session One:

• Conditioning: Long Zone 2 40-60 minutes 
  • Bike, Row, Jog, Strike, etc, **I incorporate a three minute timer and rotate between a standard exercise and a dry fire movement or transition drill that keeps my heart rate in the zone I need it to be.  I track my heart rate with the Morpheus app and have it set to alarm if I am too high or too low. 
• Movement Prep: 
  • 5-6 minutes (see Core Performance book) movement prep
  • 1 minute elasticity (see Core Performance book)
  • 2 minutes of Crossover Symmetry band system for shoulder stability 
• Strength/Hypertrophy: 
  • Horizontal Push/Pull: 3-5 compound sets (meaning I do a push then a pull) of 5-12 repetitions with the next set beginning when my heart rate drops below 125-130.  
  • Exercise Example: Dumbbell Press to Single Arm Dumbbell Row
  • Explosive Exercise: I select one more horizontal push/pull if I only did three sets of the preceding exercise.  This might be something like plymetric pushups/horizontal bodyweight rows.
  • Sets: I push to failure minus 1/2 and use a 2 second eccentric and 1 second or explosive concentric movement with slight pause at the bottom (or top) of the movement
• Planks: 1-2 three minute front plank with maximum tension.  Most times this is 2 minutes front or so, and 30 seconds each side. 
• Cooldown:
  • Couch Stretch
  • Hamstring Stretch
  • Toe Raises 
  • Breath work: 3-5 minutes of 4 (inhale) 4 (hold) 4 (exhale) work while prone **switch to low intensity music** 

Session Two: 

• Conditioning: Tempo Intervals (VO2) 40-60 minutes 3 minute work/3 minute rest intervals. 
  • Bike, Row, Jog, Strike, etc, This is an interval workout with longer intervals that are not maximum intensity, (Not HIIT).  The goal is to help improve VO2.  I still use a three minute timer and rotate between a standard exercise and a dry fire movement or transition drill that keeps my heart rate in the zone I need it to be.  As with the prior session I track my heart rate with the Morpheus app and it tells me exactly when to work or rest.  **on rest dry fire routine, I keep it less intense, so I stay in heart rate zone**
• Movement Prep: 
  • 5-6 minutes (see Core Performance book) movement prep
  • 1 minute elasticity (see Core Performance book)
  • 2 minutes of Crossover Symmetry band system for shoulder stability 
• Strength/Hypertrophy: 
  • Squat/Hinge: 3-5 sets (meaning I do a push then a pull) of 5-12 repetitions with the next set beginning when my heart rate drops below 125-130.  
  • Example: Front Squat to Single Leg Deadlift or Straight Leg Deadlift, or Hex Deadlight to Step Back Lunge 
  • Explosive Exercise: I select one and do 2-3 sets of explosive movements.  Examples would be squat jump or lunge jump. 
  • Sets: I push to failure minus 1/2 and use a 2 second eccentric and 1 second or explosive concentric movement with slight pause at the bottom (or top) of the movement
• Planks: 1-2 three minute front plank with maximum tension.  Most times this is 2 minutes front or so, and 30 seconds each side.
• Cooldown:
  • Couch Stretch
  • Hamstring Stretch
  • Toe Raises 
  • Breath work: 3-5 minutes of 4 (inhale) 4 (hold) 4 (exhale) work while prone **switch to low intensity music** 

Session Three:   

• Conditioning: Threshold (HIIT) Intervals 20-30 minutes 30 work/1 minute rest intervals, max effort on the work phase. 
  • SPRINT! Or Bike, Row, Strike, etc, This is a high intensity interval workout with shorter intervals that are maximum intensity.  Typically work intervals are not real long, between 30 seconds and a minute and the rest interval is double the time of the work interval, or longer if necessary.  The key is to push as hard as you can and then get the heart rate back down. As with the prior session I track my heart rate with the Morpheus app and it tells me exactly when to work or rest.  **on rest dry fire routine, I keep it less intense, so I stay in heart rate zone**
• Movement Prep: Note this is a shorter intenser session so there is no elasticity or longer movement prep session.  
  • 2 minutes of Crossover Symmetry band system for shoulder stability 
• Strength/Hypertrophy: 
  • Vertical Push/Pull: 3-5 sets (meaning I do a push then a pull, but this time vertical in direction) of 5-12 repetitions with the next set beginning when my heart rate drops below 125-130.  
  • Example: Pull-up to Dumbbell Curl to Press or Arnold Presses.
  • Explosive Exercise: N/A
  • Sets: I push to failure minus 1/2 and use a 2 second eccentric and 1 second or explosive concentric movement with slight pause at the bottom (or top) of the movement
• Cooldown:
  • Couch Stretch
  • Hamstring Stretch
  • Toe Raises 
  • Breath work: 3-5 minutes of 4 (inhale) 4 (hold) 4 (exhale) work while prone **switch to low intensity music**

Some additional thoughts on specific adaptations:

Strength/Hypertrophy Adaptations 

The strength and Hypertrophy work in my program are designed to help me maintain my strength and muscle size.  Admittedly, my program is a bit light on strength and hypertrophy (in the example sessions), and I DO recommend adding accessory exercises as you wish.  Keep in mind that I will dramatically increase my focus on strength and hypertrophy in the off shooting season (if there is one these days!), and that my program is one that I can be recovered from on a daily basis.  

That said, I might vary the load, number of sets, and rest length based on what I am focusing on.  I don’t really worry about gaining too much muscle because at my age, this is a very difficult thing to do anyway.  If you happen to be in your twenties, and you are wanting to gain as much muscle as possible, that is fine, just remember the extra muscle might won’t do a ton for your shooting.  It won’t hurt you either.  

Hypertrophy (Muscle size increase) work simplified: 2-4 sets of 6-20 repetitions, with 1-2 minutes of rest between sets.  Total sets per body part in a workout might be 8-12. 

Increasing strength to a certain point is likely beneficial to the shooter, since explosive power required strength + speed.  Stronger muscles that have been adapted to be explosive (elasticity, concentric speed, plyometrics) might offer small gains in speed of movement.  Strength is also beneficial across all ages for injury prevention, and overall fitness.  Can you be too strong?  Likely not, unless you are very focused on very heavy powerlifting and in this program that front loads conditioning, this is likely not an issue.  IF you are really into powerlifting or something similar, then consider front loading your strength training instead of conditioning.

Strength (Getting Stronger) work simplified: 3-5 sets of 3-5 repetitions, with 3-5 minutes rest between sets.  Total sets per body part in a workout might be 6-10. 

Conditioning Adaptations 

As a reminder, the conditioning is the base of my fitness sessions.  There are a number of studies on how increase in your VO2 max directly relates to health and longevity.  There are some new studies that indicate longer form conditioning is beneficial in increasing testosterone over a longer period than say, heavy deadlifts (which increase T over a shorter time).  The picture to the right is the Morpheus training app which uses a heart rate strap and phone based app to test your recovery and design your conditioning programming. I use it religiously. Morpheus also has several modes where you can select Cardio, Mixed, or Strength training. I use the Strength training mode after my conditioning and use it to judge when I should begin my next set. (visit https://trainwithmorpheus.com @trainwithmorpheus created by @coachjoeljamieson – A RECOVERY based training system that has changed the way I train, and recover.  Use SEEKLANDER during checkout to get a discount!)

In addition, the better conditioned you are, the more able your body will be to handle long hard days on the range or in your tactical environment.  You can see from this program, there are three general conditioning sessions that each focus on different things.  I would recommend adding as much long slow cardio as you want, but generally each week here are my general goals based on my recovery that is tested on the first day of the week using my Morpheus app:

Long Slow (Zone1/2): 130-150 minutes total time

Medium (Zone 3): 20-30 minutes total time

High (Zone 4/5): 10 minutes (**may reach max heart rate several times) total time

Lastly, I realize that the long timeframe cardio may get boring, so I almost never do just that.  As discussed above, all of my sessions are interspersed with some dry fire training where I work on all of my shooting movement skills and transitions.  I can keep my heart rate in the zone I need by simply using my heart rate strap and Morpheus app.  There is NO boring in my sessions!

Flexibility 

This is a weaker point in this program, and I admit I have not spent as much time on this area as I should.  I focus on it more as I age, and end each session with a cooldown and some flexibility training.  I focus hard on my mobility phase of each workout which assists in my flexibility.  If you desire more in this area, I suggest you add a few more minutes at the end of each session when you are already warmed up.  

Conclusion 

There you have it.  My accumulated knowledge molded into a life-improving, generalized fitness program that will improve not just your health, but your shooting fitness as well.  Can you modify it?  Of course, you should!  Your age, health, and goals might be different than mine.  But for me, this is currently the best layout of generalized fitness programming put together into a simple yet effective program that will help keep you both fit, and functional.  Give it a try!

Recommended Resources:

• Joel Jamieson, https://trainwithmorpheus.com
• Atomic Athlete (Austin TX) https://atomic-athlete.com
• Good Energy, Casey Means M.D.
• Outlive, Peter Attia
• Core Performance, Mark Verstegen
• Huberman Lab Podcast, Dr. Andy Galpin guest series
• Renaissance Periodization Youtube channel with Dr. Mike.

P.S. Like this article? Please share it!

Questions about my programming? Drop me a line! Help@shooting-performance.com

Until Then – Train Hard! 

Mike S.