by HS
This is the second instalment in my exploration of becoming a more capable shooter. Here we focus on goal setting.
Previously we suggested an approach to prepare for the goal setting exercise. Here we will build upon the products of our self-reflection and initial priority development. At this stage our focus shifts to what we want to do/accomplish. These become our goals or objectives, and from there we create a training plan to follow in order to achieve them.
When discussing training for shooting It is important to recognize the value of live fire practice. Regardless of the shooting sport, time spent firing rounds downrange is the most crucial element to success for the greatest number of people.
Physical and mental training have their place but expertise is best developed by live fire. Too often you learn of shooters from a variety of shooting disciplines claiming shooting is 90% mental or something similar.
The physicality of shooting requires muscular development, control, and fine motor coordination. The body must learn to accommodate the new demands of the activity and this is accomplished by training over time, and accelerated and maintained by targeted exercise.
Effective training accelerates progress. For those relatively few world class shooters, the claim that shooting is 90% mental, is far more valid since the skill gap is very small. Those same world class shooters certainly fired tens of thousands of shots to get to their level.
Obviously a detailed or formal approach is not needed by most. Many people can obtain tremendous enjoyment with a simple approach. This could be vowing to shoot 250 pellets per week or having one range day in the week prior to a competition and then competing in the match. For other people more might be needed and desired.
Traditionally recreational shooters go to their clubs once or twice a week and practice. Over time the repetition of this practice results in improvement.
Goal setting and focused training has the potential to increase the rate of this improvement. Increasing the frequency of practice triggers something referred to as the training effect.
Those who modify their practice habits to benefit from the training effect are most likely to improve. It’s been suggested frequent training yields greater benefits than infrequent, long duration training sessions, and that benefits of the training effect begin to appear when frequency of training is at least 4 times per week.
Since few of us are able to visit an outdoor range 4 or more times per week the question becomes how we can organize ourselves to progress.
Let’s do this first for new shooters and then for somewhat more experienced shooters.
New Shooters
A beginning shooter interested in competing would recognize that they are better served to concentrate on goals that have them learning the sport and getting the basics in place, before they set out to achieve a certain score or win a competition.
You might want to refer to goals in this format as training objectives. Such an individual might create something like this:
Immediate goals (present to 4 weeks):
- visit range, learn safety rules, meet club members
- buy 3 batches of pellets, group test pellets, bulk purchase preferred pellet
- learn HFT/FT sitting position basics
- learn natural area of aim/natural point of aim concept
- establish zero distance
- create Range/DOPE card for 10 yards to zero distance in 5 yard increments, i,.e., 10, 15, 20, 25, to zero
- create Range/DOPE card using ballistic program (Chairgun etc.) for 10 to 55 yards.
- create recording system to document session results and progress
- enter competitions as available
These immediate goals can be inferred to meet the SMART criteria without creating elaborate goal statements. However, some people may choose to write out goal statements for each and check them off as they are completed. Doing so might provide satisfaction and/or reinforcement. The choice is always yours.
Example:
Goal 5: I will have a verified Range/DOPE card completed no later than my 5th range session for the following distances 10, 15, 20, 25 (zero) yards. ACHIEVED/UNACHIEVED (circle to indicate)
Short term goals (4 to 8 weeks):
- progress in sitting position using 40mm targets to achieve 40% to 100% proficiency.
- introduction to kneeling position building and establishment of natural area of aim.
- create Range/DOPE card for zero distance to 55 yards in 5 yard increments, i.e., 30, 35, 40, 45, 50, 55 yards.
- shoot 10 shots kneeling each range session.
- enter competitions as available
Medium term goals (9 to 12 weeks):
- maintain sitting proficiency using 40mm targets to achieve 60% to 100% proficiency.
- develop kneeling proficiency using 40mm targets to achieve 30% to 100% proficiency.
- introduction to standing position building and establishment of natural area of aim.
- shoot 10 shots standing each range session.
- enter competitions as available
Long term goals (beyond 12 weeks):
- participate in National Championships
- increase sitting proficiency using 40mm targets to achieve 75% to 100% proficiency.
- maintain kneeling proficiency using 40mm targets to achieve 30% to 100% proficiency.
- maintain standing proficiency using 40mm targets to achieve 30% to 100% proficiency.
- at season’s end review progress, self-reflect, create new goals for upcoming events.
Intermediate/Experienced Shooters
Other shooters might be competitive shooters with a few seasons of experience who derive their enjoyment from shooting matches.
The goals and training program they create will be different from the newcomer, whose time frame is shorter/limited to the actual outdoor season. Such competitors might categorize their shooting activities as follows (physical, technical, skills, tools, & techniques, mental, equipment, gunsmithing, rest/break) and address them over the calendar year.
Their long range goal might be to represent their country at an international match in 2 years time. Accordingly, to qualify, they set their main goal for this season (mid-term goal) at the National Championships in September.
Goal Example: I will attend our National Championships in September and will average a minimum of 45/60 over the course of the event.
Physical:
- Sport Specific
- ability to adopt the sitting, standing, kneeling positions.
- ability to hold the gun still in sitting, standing, kneeling positions.
- General Conditioning
- aerobic, anaerobic, strength, endurance, flexibility.
Technical:
- competence/expertise in the 3 positions sufficient to yield desired scores.
- build/modify positions to shrink the natural area of aim to a natural point of aim.
Develop/modify shot plan.
- Integrate monitoring of environmental factors (wind, mirage, light, etc.),breath control, hold, trigger break, and follow through (“put it altogether”).
Skills, tools,Techniques:
- Develop shot calling skills, wind reading, shooting within time limits.
- Learn to shoot uphill or downhill.
- Learn to modify positions for uneven ground.
Mental:
- Learn relaxation techniques,
- Learn visualization/mental rehearsal techniques, for various situations such as general match nerves, going “clean” on a lane/course, tie breakers/shoot-offs.
Equipment:
- Purchase new accessories/equipment.
- Clean barrel, clean and maintain rifle.
- Clean telescopic sight
- Check rings, mounts, MOA rails.
- Torque all screws-rings, mounts, rails, action screws, etc.
Rest/break:
Gunsmithing:
- Equipment repair
- Upgrading by using a professional gun smith
The experienced competitor acknowledges that within the broad categories identified above (physical, technical, skills, tools, & techniques, mental, equipment, gunsmithing, rest/break), there is room for improvement that will increase the likelihood of attaining their primary goal.
A training program is a tool to achieve their goals. It is not just the content of the plan that leads to success.
Attitude is important also. Simply firing shots down range without purpose does not lead to maximum benefits.
The athlete needs to direct the appropriate level of effort to reach their challenging goals. Without the required physical and mental effort to create the needed stimulus, progress will be retarded.
Sample abbreviated 12 month plan.
November:
- Season over.
- Maintain equipment.
- Arrange gunsmithing if needed.
- Take a break from shooting.
- Maintain/improve general physical conditioning. Rest.
December:
- Analyze and reflect on completed season, results, goal attainment.
- Plan new range training sessions.
- Plan mental training.
- Purchase needed equipment.
- If you shoot, shoot for fun as opposed to serious practice, or get some cross training via 10m air rifle or smallbore.
- Get a new diary for next season, prepare and organize results/data collection resources.
- Maintain/improve general physical conditioning.
- Rest.
January:
- General physical training ramps up and remains at a high level for January, February, and March.
- Low volume indoor range training such as 10m HFT/FT, 10m ISSF, or smallbore.
- Gain comfort with new equipment and evaluate the impact of these changes.
February:
- General physical training continues.
- Sport specific physical training begins to include exercise to increase comfort/endurance in kneeling and standing positions-support arm, core/trunk/back, legs.
- Additionally, holding exercises (no dry fire, no live fire) for standing and kneeling at home in full gear.
- Aim for 15-30 minute sessions.
- Mental rehearsal may be included here.
- This might include a mental review of your shot plan, rehearse acquiring your sight picture, breathing, holding, breaking shot, follow through.
- Then immediately perform this with your unloaded rifle.
- Set the rifle down, repeat.
March:
- General physical training continues.
- Sport specific physical training continues.
- Increase indoor holding exercises at home or live fire at an approved indoor range.
- While your expertise may result in tight groups in the sitting position due to the short distance of the indoor range, this is not routinely the case for standing and kneeling.
- Regardless, increase your shot volume.
April:
- Transitioning from indoor training to outdoor training is possible.
- Regardless, maintain increased shot volume. Group test pellets if needed outdoors.
- Shoot a minimum of one 60 shot course either in practice or at a competition for use as a baseline performance level.
May:
- Physical training is at maintenance levels so as to not interfere (tremors, pain, fatigue) with range practice.
- Range practice kicks into high gear.
- Matches may be entered or range days substituted.
- Outdoor practice sessions are now the norm and thus skills best practiced outdoors may now be incorporated.
June:
- June continues much like May.
- Treat this month’s match as a dress rehearsal for your big match in August.
- Adjust your training sessions to target improvement in desired elements.
July:
- July continues much like May and June.
- Treat this month’s match as a dress rehearsal for your big match in August.
- At this point you have made all the big improvements that have been possible and now are fine tuning for the big match.
- Make no major changes in your positions or gear.
August:
- This is Nationals month and you are ready.
- By now you should know how many days before the match you should stop training so that you are rested and ready to compete, but not out of practice.
- On match day your job is to perform to your best and you have developed a strong base to carry you through the competition.
- Following the match you may want to take a few days off.
- You need to decide if you need to do so.
- Alternately, you can continue to train and keep the momentum going.
- A reasonable approach might be to shoot the match on the weekend and then take Monday, Tuesday off and get to the range on Wednesday, then evaluate the effectiveness of the session.
- Get back to your general physical training regardless.
September:
- How you train in September depends on what you want to accomplish.
- At a minimum, you will want to train at maintenance level.
- You may want to treat the upcoming monthly match as another big match and go for personal bests.
- You may also choose to practice intensely to maximize improvement in a certain area as you did in May and June.
October:
- Knowing your season will likely wrap up in November, October is your last month to train hard.
- If any aspects of your previous training feels unfinished, you have this time to put in the work.
November:
- Season over.
- Maintain equipment.
- Arrange gunsmithing if needed.
- Take a break from shooting.
- Maintain/improve general physical conditioning.
- Rest.
Whether you are a beginner, intermediate, or advanced shooter, progress can be enhanced by changing our dreams and aspirations to goals and objectives.
Organized training can improve the odds of achieving our goals and help you get what you want out of the sport.
