Strength and Conditioning
Sleep to Perform
By Katie Thompson | 7.10.2018
#Law Enforcement #Strength and Conditioning #Mindset
We’ve all heard the saying, “You can sleep when you’re dead;” many of us are even guilty of using it as a personal motto.  The reality is: Without sleep, you can’t perform.  High personal and professional demands often push sleep to the wayside. However, sleep is a vital part of optimal physical, mental, technical, and tactical performance.
If You Can't See, You Can't Shoot
By Katie Thompson | 5.14.2018
#Strength and Conditioning #Mindset #Shooting
Target acquisition and identification is a huge part of high-performance shooting. Obviously.  If you can’t see, you can’t shoot.  There’s more to it than simply “seeing” your target though.  The eyes are just the first link in a complex chain of information processing that occurs in the brain which allows you to quickly and accurately assess, decide, and act upon targets.  More on the complex information processing stuff in a later write-up; for now, let’s just focus on the eyes (no pun intended).
Fitness is the Foundation
By Travis Denman | 1.8.2018
#Strength and Conditioning #Mindset
As an avid sport shooter and also a former Ranger and Special Forces Operator I have witnessed levels of performance that are truly impressive. The capacity of the human being to achieve and continuously improve is a marvel. Through years of examples there is one glaring similarity linking all of the absolute best performers, a high level of physical fitness. Maintaining a high level of fitness will remove many possible distractors from your training protocol and also your daily life. Maintaining strength, power and flexibility will ward off physical injuries like sprains, pulls, tendonitis, and muscle soreness allowing you to continue training and participating in your chosen physical endeavor uninterrupted. Maintaining a proper diet and sleep pattern will contribute to reduced stress levels, increased immune system performance and proper body mass. All of which will keep you training and participating in your sport. Once you decide to prioritize your distractions, make sure to put fitness at the top of the list. A solid foundation will allow you to move other distractions down the list and possibly remove them all together. If you don't know where to start I highly recommend attending a quality CrossFit Affiliate Gym. The coaching and staff interaction you will experience there is grossly different from what a traditional "globo" gym will offer.
Lateral Deceleration
By Brian Jones | 11.28.2017
#Strength and Conditioning
Deceleration is an extraordinarily important, and often overlooked, concept when it comes to any sport that involves starting, stopping and changing direction. Frequently there is a misaligned emphasis placed solely upon acceleration. While the ability to gain speed is very important, unless you are sprinter simply running straight ahead- there are other factors that must be taken into consideration. The concept is simple. The better we slow ourselves down, the more efficiently we can stop and be in a better position to change direction. Athletically, this is a very trainable attribute. The ability to decelerate involves overcoming inertia. The faster the athlete is moving the more difficult it is. Deceleration on the field primarily requires changes in athletes’ center of gravity, strong relative strength to weight ratios, and aligning the body in the correct angles to move into the next position. And of course, practice. It is important to understand that this drill is not designed to mimic an exact position in sport, but rather as a conceptual model and body awareness drill that transfers over to the sporting movements. The Drill: - Set 2 cones up approximately 5-10 yards apart. - Lateral shuffle between the 2 cones remembering to keep the toes straight ahead, and feet parallel to one another. - When you get to each side, “throw” both feet outside of your hips so that your body angle is 45-60 degrees to the ground (the toes should still be straight ahead, and the feet parallel to one another). - Upon contact, immediately push off with both feet explosively, and continue with a lateral shuffle to the next cone. If done correctly you should pop right out of the hole. Remember that we are working on receiving force which is critical when it comes to changing direction efficiently. As you gain more confidence in the drill attempt to increase your speed moving into the edges, and try to jump into and off of the corner. I would recommend going back and forth for 5 touches on each side. Rest about a minute and repeat for a total of 5 sets.