This past weekend I participated in a 16-hour tactical rifle class. My ROSS/CST training made a significant difference when assuming various technical firing positions (kneeling, squat, sitting, prone) and transitioning from tactical/expedient firing positions (barricade, obstacle, room clearing).
A deficit was upper extremity flexor (biceps) fatigue. I was using a new tactical rifle and optical system, which added some stress.
My current training includes:
Performance Breathing 1 min/5x/day + Selective Tension Breathing
Morning: WW 1 or 2
Afternoon: PYB or FBD
Workout A – Morning: BP, Horizontal Pulls, Knee Level DL for 3x3 or 5x2
Afternoon: Basic Swings, Spouts, Cossacks, Swipes
Be Breathed Exercises (slow) + Jandas
Workout B – Morning: Pull-ups, Dips, Modified One Legged Squat 3x 3
Afternoon: Russian KB Cardio (step & catch)
Slavyanskiy Byeg (15 min)
Be Breathed – High Reps
Note WO B Afternoon added last week.
WO performed M-F alternating days/weeks i.e. WK 1 ABABA WK2 BABAB
Performance training – P3 1-2x/wk
Firearm 1-2x/wk Range 1-2x/month
I have checkout Coach Szolek’s input on biceps development and I have been targeting thumbs out position on pendulum backswings.
Bio Info: 56 yrs, recreationally weight training for 40+yrs, American Annex member since 2000
Thank you for your input.