รบกวนท่านใดแปลเก่งๆ(อีกแล้ว) ช่วยเล่าเป็นไทยย่อๆก้ได้นะครับ(สำหรับบางท่านเปิดออฟฟิสเดินตรงเข้าไปจ้างแปลเลยครับ :
) เอามาจากทิปของ Matt ครับ เป็นการเตรียมตัวก่อนแข่ง 10 สัปดาห์ ...ด้วยความปรารถนาดีครับ;D
******10 week shooting and basic fitness plan******
Consult a doctor prior to instituting any type of fitness program. This program is for the average shooter that wants to move up a minimum of one Class within a 10 week time frame. Please add a 5 minute stretching program prior to every days exercise. This will reduce injury and increase the effectiveness of the training. All walking is done briskly or quickly, not at a slow relaxed pace. You have to get your heart rate up to see benefits of a work out program.
1. week one write down goals for the 10 week project and for your seasons shooting
a. Walk briskly 10 minutes a day
b. Dry fire 10 minutes a day basic dry fire plan
c. Hold gun up as long as possible weak hand and strong hand twice a day pressing the trigger to the rear without disturbing the sights.
d. Visualize 5 minutes a day of a perfect sight picture
e. Live fire practice timing drills and transitions
f. Compete in local competitions focusing on safety and smoothness
2. week two review goals daily
a. Walk 20 minutes a day
b. Dry fire 15 minutes a day advanced dry fire plan
c. Hold gun up as long as possible weak hand and strong hand twice a day pressing the trigger to the rear without disturbing the sights.
d. Visualize what you did perfect in the last match
e. Live fire practice draws and reloads on range
f. Compete in local competitions focusing on hits
3. week three review goals daily
a. Walk 30 minutes a day
i. 10 minutes into walk do five 15 yard sprints
b. Dry fire 15 minutes a day focusing on transitions and drawing to positions
c. Hold gun up as long as possible weak hand and strong hand twice a day pressing the trigger to the rear without disturbing the sights.
d. Visualize shooting a smooth match and focus on the feelings of how that would feel
e. Live fire practice movement and box work
f. Live fire practice group shooting
g. Compete in local competitions focusing on speed
4. week four review goals daily
a. Walk 30 minutes a day
i. 15 minutes into walk do sprints and run/shoot drill
b. Dry fire 15 minutes a day focusing on weak/strong hand draws and target transitions
c. Hold gun up as long as possible weak hand and strong hand three times a day pressing the trigger to the rear without disturbing the sights.
d. Hold gun up as long as possible weak hand and strong hand three times a day
e. Visualize perfect sight picture and the feel of the gun recoiling in the hand
f. Live fire practice focusing on speed and close target engagement
g. Live fire practice focusing on difficult target transitions
h. Compete in local competitions focusing on smoothness and hits
5. week five review and if necessary revise goals are you on target to reach them?
a. Walk 30 minutes a day
i. 15 minutes into walk work on balance drills
b. Dry fire 15 minutes a day basic dryfire plan
c. Hold gun up as long as possible weak hand and strong hand three times a day pressing the trigger to the rear without disturbing the sights.
d. Visualize perfect match performance
e. Live fire practice timing drills and transitions
f. Live fire practice draws and moving to positions
g. Compete in local competitions focusing on speed
6. week six review goals daily
a. Walk 30 minutes a day
i. 15 minutes into walk work basketball drills
b. Dry fire 15 minutes a day working draws and reloads
c. Hold gun up as long as possible weak hand and strong hand three times a day pressing the trigger to the rear without disturbing the sights.
d. Visualize perfect sight picture on different target types
e. Live fire practice on steel focusing on transitions
f. Live fire practice on group shooting
g. Compete in local competitions focusing on visualization of perfect stages
7. week seven review goals daily
a. Walk 40 minutes a day
i. 10 minutes into walk do 5 15 yard sprints
ii. 30 minutes into walk do basket ball drills
b. Dry fire 20 minutes a day basic plan and add reloads off tables
c. Hold gun up as long as possible weak hand and strong hand three times a day pressing the trigger to the rear without disturbing the sights.
d. Visualize winning the next match and the feelings involved
e. Live fire practice target transitions
f. Live fire practice moving targets
g. Compete in local competitions focusing on speed
8. week eight review goals daily
a. Walk 40 minutes a day
i. 10 minutes into walk do 5 15 yard sprints
ii. 30 minutes into walk do basket ball drills
b. Dry fire 20 minutes a day focusing on target transitions including strong/weak hand
c. Visualize shooting on the move and prestage
d. Live fire practice shooting on the move with multiple targets
e. Live fire practice timing drills
f. Compete in local competitions focusing on smoothness and shooting on the move
9. week nine review goals daily
a. Walk and light jogging 40 minutes a day
i. 10 minutes into walk do 10 20 yard sprints
ii. 30 minutes into walk do basket ball drills
b. Dry fire 20 minutes a day working smoothness
c. Hold gun up as long as possible weak hand and strong hand three times a day pressing the trigger to the rear without disturbing the sights.
d. Visualize competing in a match
e. live fire practice focusing on draws and reloads
f. live fire practice focusing on group shooting
g. Compete in local competitions focusing on pushing your limits
10. week ten review goals have you reached them yet?
a. Walk and light jogging 40 minutes a day
i. 10 minutes into walk do 5 15 yard sprints
ii. 30 minutes into walk do basket ball drills
b. Dry fire 20 minutes a day in the morning and 10 minutes in the evening
c. Hold gun up as long as possible weak hand and strong hand three times a day pressing the trigger to the rear without disturbing the sights.
d. Visualize smoothly doing all the basic shooting skills
e. Live fire practice focusing on transitions
f. Live fire practice focusing on stages
g. Compete in local competitions focusing on perfect shoo
