Physical Fitness

[timbo1963]

I know that firearm training is very important, but I am of the opinion that being in good shape is of extreme importance. I see a lot of posts about firearm training and wonder if there is anyone else that feels as I do about physical training (PT). I would love to hear if you have any speacial workouts that help you. I am looking for more than the usual running and weights. Does anyone else attribute exercise to being able to defend oneself with a firearm or do you just eat donuts durring your range sessions?:)

I know it says in my siggy that a Kentuckian never runs, but I do in PT!;)

[RBFC]

timbo,

I've posted a few thoughts, etc. about fighting-specific workouts at

www.mmaringreport.com

where I'm a columnist. Take a look through those and see if anything helps you out. If you have any specific questions, I'll be happy to help you out.

Lee

[timbo1963]

Thanks Lee, Nice site and great aticles.

Rest of ya, praise the Lord and pass the donuts please.;f

[Bogey]

Timbo,

I work construction installing cabinets. I get to handle cabinets from 20 to 100 pounds each...lifting wall cabinets by myself. I get plenty of exercise running up and down stairs as well. Although I am a small framed individual, I have never felt in better shape since I quit playing softball in my late twenties.

I could probably do more on the aerobic end, but why kill myself getting healthy?;f

[PzGren]

I also find a good physical condition helpful. Particularly the hand muscles need to be developped for a good grip of the gun. I practice with "grip springs" and work out quite a bit with a 5 lb pick axe.

[telcom911]

on Sundays I split firewood the old fashion way. :)

I'm 6'4", 280lbs and run three miles in under 30 minutes. Not as good as my Marine Corps days, but I was a young buck back then.

You can;t be in to good shape, it will matter in a confrontation.

[tag]

I have always been struck by the hyprocracy of most of the attendees in every firearms training class I have attended. The vast majority of them (80%+) are significantly overweight. Many times, that includes the instructors. It just seems odd to me to take the time, effort and money necessary to attend these types of classes to protect your life, only to do you best to dramatically shorten it by being 50+ lbs overweight. I may not be the fastest draw, or the most accurate shot in the world, but I could at least run from an assault without having a heart attack.

[hogrider]

tag, you may be looking at it from the wrong angle.

Those individuals may have picked up a firearm because they can no longer defend themselves physically or run away.

I know I have two things against me. I'm no longer as young as I used to be, and I've put on ~ 35lbs. since I quit smoking about 18 months ago. One, I have to accept, the other, I'm working on with a bike, kids, soccer, football, etc. I used to do a lot of physical labor, and therefore never worried about my physical condition. Unfortunately (or not), I've been a 'white-collar' worker for > 12 years now and lost a great deal of conditioning. This has made me realize I need an alternative to physical combat if I'm to protect my family.

Yes, It's important to be able to run away, but most don't realize their lossing that battle until it's too late, and it's a long, hard road back. Right up there with smoking.
BTW, I'm 5'10", 178lbs. It's just all in the wrong places. And I'd love to get back to < 11 minute 2 mile runs ;?

[lumberjack]

Physical fitness is very important.

During the week I have PT from 5:15 to 6 (Tues Thurs) and 5:15 to 7 on mon, wed and fri, I am in Army ROTC.

We almost always run, and we do various exercises.

Variety is key.

[RobertI]

Totally not my thing. I stopped going to the gym, running, etc out of boredom. I’d rather be enjoying a nice meal at my favorite restaurant. Heh....I got winded carrying a box of 1000 rounds 20 feet to my range, but oh well. I may not be faster than a speeding bullet ;), but I’m always packing something and live well. ;f

[JonnyB]

Hogrider:

You are right on for a lot of people. My (nearly) 79-year-old dad asked me on Saturday about buying a handgun. He's in fine shape - for a guy his age - but he ain't going hand-to-hand with a young guy in an assault. He wants an equalizer.

The late Darrell Mulroy - of PlusP, in Minnesota - had major health problems, and could neither fight effectively nor run away. For him, too, the answer was an efficient tool to assist him.

At 50, my abilities as a fighter/runner are diminishing, so pepper spray and handguns are a means of offsetting the iniquities of any possible conflicts I may be involved in. I'll take what I can get. That doesn't mean that i'm in bad shape; I'm not. It just means that I'm no longer 20 years old.

JB

[MarkP]

One overlooked aspect of being in shape is the ability to recover from injury sustained in a fight.

MP

[timbo1963]

I agree totaly with Tag:soap:

Couldn't have said it better myself.
I don't care how old you are, the better shape your in the better you'll fight with ANY weapon (or without).

Thanks for the replies.

[Skpotamus]

Most people are too lazy to MAKE the time to get in good shape. I really think you NEED to be in good shape. The better shape you are in physically, the better you'll be able to deal with a physical confrontation. What happens when a big guy grabs you before you can get your gun out? Give up or fight? If your family's life is on the line, I guarantee every single damned one of us will fight till we drop dead to defend our loved ones. Being in the best physical shape you can be in will only help you out here. You don't need to beat a 300lb roid monkey in a straight up fair fight, but you might have to last long enough to get your gun out. Seriously, 15-20 minutes a day can make a HUUUUUUGE difference in your physical shape.

My workout (3 times a week):
Warmup:
150 jumping jacks
50 pushups (either dive bombers, clappers, or diamonds)
50 squats
50 leg raises
50 crunches
50 back arches
Sun Gods - 5-15 minutes **These SUCK.... stand in a comfortable stance, legs shoulder width, extend your arms straight out to the side, palms facing forward. Now make a fist, as tight as you can, and flex out all the muscles in your arms. From shoulders, biceps, triceps, forearms to your fingers. Also flex out your abs and back. Then, while keeping it all flexed and tight, make small, slow circles forards. After 30-60 seconds, go to medium sized circles, 30-60 seconds -> back to small circles, 30-60 seconds -> Large circles - 30-60 seconds -> back to small circles but backwards this time. repeat above, but all backwards this time. There;s more after this, but this is getting too long already :o)

Workout:
I like to work on my Self Defense style Jiu-Jitsu locks (grab regrab kinda stuff), Judo throws with some grapping thrown in, then some knife/stick defense.
Then, typically, I'll work on my boxing for 15-21 minutes, usually just on air concentrating on movement and footwork, then work on my Muay Thai for an hour or so on arm pads with training partners. If noone else around, I'll do shadow sparring or work the heavy bag. I usually run things in 3 minute rounds, but sometimes do 5 minutes. If I'm really trying to get into shape or get something down, I'll push 20 minute intervals.
Throughout this workout, I'll be doing pushups, squats, situps etc in between rounds.
Finish up with some flexibility training - IE, hard stretching.

This is the usual workout for off season, when I'm trying to get ready for a bout, I'll flip out and train like a madman.

On weekends, I like to hit a hardcore body weight routine, I'll post it later if anybody wants.... it's a killer.

[owl6roll]

yep...the bigger the gun belt....the more STUFF you can carry to fight off the bad guy(s).;z

[hogrider]

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..................ALL HAIL SKPOTAMUS..................

.....................We're not worthy...................

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Come back and see us in thirty years.

I used to work in behavioural modification with the developmentally disabled. Try physically restraining a 6'2", 280lb. male (remember, I'm 5'10", was ~ 145lbs.). Oh, and did I mention you're not allowed to use restaints or cause injuries to the person? Pure hand to hand, with no offense allowed. Back then, I too hit the gym daily. Biked 30-50 miles a day, swam, squatted ~ 450, benched about 165.

Now, flash forward twenty years. I spend about 60 hours a week in a shirt & tie. I have a wife & two kids who need my attention. I have a home to repair, 3 acres of wood & yard to care for, Scouts, soccer, baseball, and dozens of other responsibilities.

I know there are a select few who do manage to fit in an intense fitness regimen, but they are very rare, and tend to need it for other reasons. Me, I fit it in where I can.

BTW, I can still spend the day cutting, splitting, and hauling wood. I'd challenge most any 'gym body' to keep up with real work. When I say I'm out of shape, I suspect I have a whole different definition of shape. Remember the sub-11 minute, 2 mile run? Cross country, not a track.

I just realize that other people have other priorities, and that, while most of us were in good shape in our twenties, time has a strange effect on our bodies.

[tag]

Originally posted by hogrider
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..................ALL HAIL SKPOTAMUS..................

.....................We're not worthy...................

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Come back and see us in thirty years.

I used to work in behavioural modification with the developmentally disabled. Try physically restraining a 6'2", 280lb. male (remember, I'm 5'10", was ~ 145lbs.). Oh, and did I mention you're not allowed to use restaints or cause injuries to the person? Pure hand to hand, with no offense allowed. Back then, I too hit the gym daily. Biked 30-50 miles a day, swam, squatted ~ 450, benched about 165.

Now, flash forward twenty years. I spend about 60 hours a week in a shirt & tie. I have a wife & two kids who need my attention. I have a home to repair, 3 acres of wood & yard to care for, Scouts, soccer, baseball, and dozens of other responsibilities.

I know there are a select few who do manage to fit in an intense fitness regimen, but they are very rare, and tend to need it for other reasons. Me, I fit it in where I can.

BTW, I can still spend the day cutting, splitting, and hauling wood. I'd challenge most any 'gym body' to keep up with real work. When I say I'm out of shape, I suspect I have a whole different definition of shape. Remember the sub-11 minute, 2 mile run? Cross country, not a track.

I just realize that other people have other priorities, and that, while most of us were in good shape in our twenties, time has a strange effect on our bodies.

I think you might be misunderstanding my point. I am not talking about people who are physically unable to exercise. In addition, I wouldn't expect the average person to maintain a "gym body" for their entire life. I do, however, see people in every class I attend who are at least 50 lbs overweight, who stuff themselves with fast food and soda at every break and can't even haul their shooting bag without getting winded. These people do nothing to maintain their weight or general health, yet will spend thousands of dollars and hundreds of hours training to defend themselves with a firearm.

I weigh 160, can bench 225 and squat over 300. I exercise 30 minutes a day, 6 days a week. I recently lost 45 lbs, because I was tired of being one of the fat guys I'm talking about. I simply stopped making excuses, like my 60 hour-a-week job, housework and family obligations. Guess what? I can still make time for all of those things AND workout 30 minutes a day.

[timbo1963]

Originally posted by MarkP
One overlooked aspect of being in shape is the ability to recover from injury sustained in a fight.

MP

Another good point Mark!

[10 Ring Tao]

I can't really give much advice on self defense specific workouts, but I can tell you that the people I've transported with violent injuries who are also in great shape, have a MUCH better chance of surviving their injuries.

[Skpotamus]

My instructors are 44, 49 respectively. Both find time to work out daily, despite a very full schedule, kids, and other responsibilities. One is the county sheriffs dept glock, remington armorer, as well as their shotgun, pistol and hand to hand tactics instructor. He typically works between 200 and 250 hours a month. He has three kids, one of which lives with him. He still finds time to work out everyday. Whether it's a full blown gym marathon, or just 15 free minutes where he drops and does pushups, situps and squats, he works out. When he's home, instead of plopping on the couch, eating pork rinds and drinking beer, he's either stretching, or doing some kind of activity while watching that television.

The other works full time as a physical therapist. He has a wife, two kids (one in Jr high, one in Elementary school), he also manages to find time to work out everyday.

While neither one are in the kind of shape they were in when they competed, they both are far above the type of shape most people are in. I see a LOT of people in the type of shape mentioned above, getting winded from carrying their range bag, or my personal favorite, the guy who had to sit down and take a break after he put out his targets at teh 15 yard target. This involved him walking 15 yards, stapling up silhouette targets, and walking back. He was actually sweating and redfaced.

Finding time to work out is not a problem for anyone really. Who doesn't get a 5 minute break every couple of hours, one who doesn't have a few minutes before bed, you don't need to do a marathon gym workout every day, 5 minutes four or five times a day will work.

[yoni]

I work like all of us, I also sit on the board of a non profit orginization that I started. I do public speaking at least once a week which for the most part means getting on a plane. I am working on a book. I usually am a guest on a national radio program except for the 3 months before the election so I guess I have a little break and don't need to do any research for that now. I also am an Orthodox Jew which means my week in terms of work day is one day shorter than most people. Sun down Friday to Saturday it is no phones computers etc.

I work out 6 days a week, 3 day I lift, I bench 370 and my goal by my next birthday is 410, 3 days I run stairs for 50 minutes.

Oh did I happen to point out I don't watch TV for the most part. This gives me the time that most people say they don't have to work out.

yoni

[goalie]

I can still run a sub-4 hour marathon after being out of the Corps 12 years. I would be a fool to believe that in another 12 years I will still be in the type of physical shape that I am now. Carrying a gun will become more and more important as the pages of the calandar turn.

I do my part, but that is because my first plan of defense is always to run away if possible, especially if my wife isn't with me (and I mean RUN, you know, 4.6-40 type of running). I know from experience that I can run pretty damn fast when I'm getting shot at. I also know that someday, running will cease to be a viable option.

[hogrider]

Gotta build up cover for the wife & kids..;a

[sudboy]

I run 2 miles 3-4X week. Each morning I also push the floor away (pushups) and do some moderate weight lifting. I am 6'1" , 210Lbs and am 34. I try to keep in shape more because of being a volunteer firefighter in my town than I do because I sometimes carry a pistola.

Sudboy

[timbo1963]

Originally posted by sudboy
I try to keep in shape more because of being a volunteer firefighter in my town than I do because I sometimes carry a pistola.

Sudboy

SudBoy, that is a major reason for my desire to be in shape also. Going in a burning building in full turnout gear requires good physical fitness. It is not a place to have a heart attack!
I still feel that even if the fight is a gun fight, being physically fit is extremly important.

[G21forME]

Originally posted by Bogey1155
Timbo,

I work construction installing cabinets. I get to handle cabinets from 20 to 100 pounds each...lifting wall cabinets by myself. I get plenty of exercise running up and down stairs as well. Although I am a small framed individual, I have never felt in better shape since I quit playing softball in my late twenties.

I could probably do more on the aerobic end, but why kill myself getting healthy?;f

That is one of the benefits of being in construction. I'm in great shape and I eat whatever I want and have never set foot in a gym. My girl tried to drag me a few times but "what's the point?" I protested. I work out all day long.
This is also great because if I have to run rather then draw I can and having options is always a good thing.