Slow down to go fast

If you want to shoot faster, you’re going to need to slow down.

Read on. It will make sense.

When we tell students to go faster, they make everything go faster. It’s understandable they do this, but it’s not necessarily the way to go.

For example, we teach students a proper 4-step draw. Look at the following diagram (be in awe of my drawing skills!):

In a proper 4-step draw, gun starts on the hip in the holster at point A. Gun is withdrawn from the holster and brought up to point B, then pressed out to point C. We teach this, the students perform it just fine… when there’s no time pressure. But when we put the under time pressure, the 4-step draw goes out the window and the students make a “bowling” motion, flinging the gun out from A to C.

It makes sense to do this. We’ve been taught all our lives that the shortest distance between two point is a straight line, and certainly it’s less distance from A to C than from A to B to C. And chances are it does take less time to move the gun from point A to point C than to go from A to B to C. But let’s step back a moment.

When you are trying to shoot fast, exactly what are you trying to accomplish? If the goal is to make the gun go bang as quickly as possible, that’s one thing. But usually, we aren’t out to just make noise. We’re trying to be as quick as possible at getting an acceptable hit. We want the time between the “go” signal and the bullet making a hole in the target is as small a time as possible. So to accomplish this, we need to move slowly through point B.

In order to shoot and get an acceptable hit, there are a lot of things that have to happen: the gun needs to be oriented towards the target; your eyes need to pick up the front sight and align the sights for a proper sight picture; your finger needs to work the trigger smoothly to make the shot break without disturbing the sight picture; grip, stance, breathing… there are lots of things that occur. When you go bowling (from A to C), these events tend to happen serially: gun gets thrown out there, you have to take a moment to let the gun steady itself because it shook when your arms hit full extension, your eyes have to hunt to find the front sight, you work to line up your eye with the sights with the target, then you put your finger on the trigger and press. Lots of things, and if they happen in series, that’s a lot of time consumed.

We cannot eliminate the need to perform many of these steps, so what can we do to reduce time consumed? Perform some of these tasks simultaneously. So for instance, you can put your finger on the trigger and start pressing the trigger as the gun is being brought up to the target. But… doesn’t that sound unsafe? It can be, if you’re bowling, because where is that muzzle lined up while you’re pressing? And what if the gun goes bang before the gun was properly aligned on target? Yeah, it was faster, but it was hardly accurate.

What if we move from A to B to C? Once the gun is at point B, the muzzle will be roughly aligned with the target. You start to press the gun out to point C and your finger can start to take up the trigger slack. In your peripheral vision you’ll start to pick up the front sight. And lo, yes, performing all these steps simultaneously will save on time and allow you to “shoot faster”.

Here’s a fantastic example:

That’s Mike Brook shooting the F.A.S.T. Drill in 4.92 seconds. A sub-5 second time on the drill is excellent and difficult to achieve. Does it seem like he’s shooting fast? No, but only because of how the drill starts: 7 yards, 2 shots on a 3″x5″ index card… small target, and you have to slow down. But look at Mike’s presentation. He gets the gun quickly out of the holster, moves from A to B, then from B to C he’s moving slowly so his eyes can find the sights, the sights can be aligned, and he can press off the first shot accurately.

Mike had to slow down to go fast.

Note that the exact speed at which YOU will move will be different. Don’t get hung up on the particular speed someone else is moving at, because you will move at a different speed. You want to move at the speed which enables you to get acceptable hits: as accurate as YOU can, as fast as YOU can. If you wish to improve your speed and/or accuracy, read this article.

I’ve been working on this myself. It’s not about moving everything quickly, it’s about what it takes to make the shot in the best possible time. In order to do that, you may need to slow some things down, like pressing the gun out a little slower, pressing the trigger a little slower. But note, some things may need to go faster, like how quickly you get your hand to the gun and the gun out of the holster and to point B. Everything can’t just move at 100 MPH… you have to vary things, and know what needs to go fast and what needs to go slow, so that ultimately you can go fast.

2011-11-02 workout

Started crappy. Finished awesome.

“Week 3”

  • 5/3/1 – Press (working max: 130#)
    • 2x5x45 (warmup)
    • 1x5x55
    • 1x5x65
    • 1x3x80
    • 1x5x100 (work)
    • 1x3x110
    • 1x3x130 (PR)
  • Asst. #1 – Press
    • 5 x 10 x 60
  • Asst. #2 – Supinated grip lat pulldowns
    • 5 x 10 x 115
  • Metcon – jump rope
    • 1 Tabata set – all single hop
    • 4 40yd dashes with a 20# Prowler

Today started out crappy but finished awesome.

It’s “week 3” so it’s 5/3/1 week and time to set some PR’s. Last press session I accidentally did 125, which was supposed to be today’s weight, so I said heck, let’s just do 130 and see how it goes.

It didn’t.

The whole Press session didn’t feel right. Something just felt off the whole time. Then I put 130 on the bar, press 1, 2… on the 3rd time something didn’t feel right, and I go for 4 and my body just said, “No.”. I didn’t accept that. Rest a couple seconds, take a couple breaths, go again… “I said, no.”. Rack the bar. Fuck!

I’m not sure what the deal was. It wasn’t like my muscles were tired, it was as if my CNS just shut down and said “we’re not going to fire, we’re not going to do this”… the body just didn’t want to move. I had a conversation with someone before I left the gym and he said it’s happened to him before and he believes it’s just the body shutting down to protect itself. Maybe that’s the case. Maybe a little mentally off my game today. Maybe just one of those days. Still, 3 reps with 130 is a PR for me, just not the PR I wanted.

Assistance work was fine. I’ll bump up from here.

Rope jumping…. “warming up” with the running in place went excellent. So I started the set doing that, but became fumble feet… on the 3rd rep it was more fumbling and resetting than jumping so I did the last 5 reps double-leg.

Then… I saw it.

There’s a guy at the gym who I’ve seen only a few times before, but we hit it off nicely. He’s bigger than me, probably the strongest guy at the gym (if not, certainly one of the strongest). I saw him walk in, take 2 10# plates, then walk out to the back parking lot. And I heard it… the sound of scraping.

He has a Prowler.

After I finished jumping rope I went over to talk with him. He just got it. Tried it last week with a couple 45’s and it was too much. So like all things, gotta work your way up to it. He let me try it… I did 4 sprints and boy, you don’t feel it while you’re doing it, but afterwards? It hurts in a good way. I stopped at 4 because I figure I need to work my way up to it, don’t want to kill myself right out of the gate. But he’s going to be coming regularly in the mornings, and he said he’d love it if I worked with him… means he’s not the only one out back looking like an idiot. 😉

That was pretty cool. And if it means I can do Prowler pushes on a regular basis? Awesome. N.O.V.

So, today didn’t start out great, but ended on a cool note.

Milestones

Pardon a little self-indulgent rambling. It’s zipping around my brain and I wanted to write it down… not that I expect you to care about it, but it’s just part of my recording of my journey in life.

Tomorrow begins “week 3” of my 3rd cycle on the Wender 5/3/1 program. This is the “heavy” week, where you push further, deep deeper, and set new personal records. It’s probably my favorite week of the program.

I’m giddy about tomorrow’s workout. I’m really looking forward to it. It’s Press day and I’ll be pressing 130#. Yeah I know, not a ton of weight, but big for me. I think what has me more fired up is that I was supposed to do 125 but accidentally did that last workout and knocked it out of the park. So I’m really fired up for tomorrow. Kinda crazy… never found myself so fired up about lifting things up and putting them down.

Then there’s deadlifting, which I really enjoy. Apparently Dave Tate hates the deadlift, but used that as a way to get lots of useful advice from other lifters about deadlifting. Some really good tips in the article, which I’ll probably put to use in Friday’s deadlift workout.

But what I’m really looking forward to is the next cycle. I can’t help but think about it now because the numbers are all there, just out of reach. And how I perform this “week” sets the stage for the next cycle.

The work weights will have me pressing 135. That’ll be cool because that’ll be my first venturing into 45# plates with my pressing. It’s a small milestone, but a cool one.

Deadlifting will just get me closer to 300# working weight. Nothing necessarily special, just progress.

Bench press will have the work weight be 200#. That’s another milestone, to break the 200# mark. 225 will be cooler, because that’ll be 2 45# plates, but to get to 225 you have to go through 200… and 200 is cool enough in and of itself.

And squats. This will be the big one. Before I did Wendler I was doing PPNP and got up to 230# but my form was horrid. I dropped back and have been slowly working my way back up. This week I actually will do 230. Next cycle, I finally break back into PR territory with my squats.

So next cycle will be interesting for me, because just about everything will be hitting some sort of milestone.

I enjoy seeing the results of my labor. I see the physical results of how my body looks, how my clothing fits (had to buy new jeans because my thighs and butt couldn’t fit into my old jeans any more… in a good way!). I do enjoy being strong, and stronger than I’ve ever been. Being strong is useful. Heck… I just got my medical profile from the life insurance exam and my results are stellar.

If my martial arts situation didn’t become what it was, I wouldn’t have gone back to lifting because I needed some sort of exercise. If it wasn’t for being ill and aimlessly browsing the web and seeing a video on the Beast Skills website, I never would have learned about Wendler 5/3/1 and then Mark Rippetoe. I would have continued to lift in the same “bodybuilding” aimless way I always did and probably stopped after a couple more months of minimal progress. But with these plans? Geez… I’m seeing progress unlike I’ve ever seen in my life. It keeps the motivation high, it keeps me going back to the gym. Tho, it’s well possible that just being a lot older and having a lot more self-discipline in life helps too. But certainly it’s seeing the results that keep me going.

I’m really enjoying this part of my life’s journey.

It may end tomorrow. I may lose interest before I’ve completed a year at it. Who knows what will happen. I’ll just take it day by day and enjoy it, and take from it whatever lessons it teaches me (and there’ve been a lot, so far).

KR Training October 2011 newsletter

The KR Training October 2011 newsletter is a little late, but now available.

Of key importance is the 2012 schedule is starting to take shape.

As always, lots of good things crammed into the newsletter. Worth at least a click and a skim.

How to get both faster AND more accurate

Whenever we’re teaching new skills to students, we’re always going to push them to go faster. I know that seems wrong on the surface, but class isn’t the time to master a skill. Class is a time to learn skills, be exposed to new realms, and to get pushed outside of your box. Some people have never shot a handgun at a speed faster than they can casually plink a can off a fencepost, so pushing them to go faster is an attempt, especially in defensive pistol skills classes, to show them how fast they’re going to have to go and show them where their present skills lay in relation to certain standards of performance. It’s about showing students what to work on after they leave class using the new skills learned during the class.

If you ask people what’s more important, speed or accuracy, many will probably say accuracy. Or certainly, when they shoot you can see they’re focusing on accuracy. Then we push them to go faster, and their accuracy goes to pot, typically because they’ll slap the trigger and/or forget about good sight picture, or both, because now they’re focusing on speed and trying to get the shots off before the buzzer or because they’ve got some instructor hollering for them to go faster. So which is more important, speed or accuracy? Neither. They are both important. The world’s fastest miss isn’t going to get the job done, be it in competition or self-defense. The world’s slowest hit more likely means you got taken out, either of the competition or the fight. Neither of those are acceptable. The trouble is, the two tend to be inversely related: if you want to be accurate, you have to slow down; if you want to be fast, you’re going to lose accuracy. The trick is finding the balance that YOU can do that allows you to get acceptably fast, acceptably accurate hits. What is acceptable depends upon the context.

So how to get better at both speed and accuracy?

This isn’t THE way, it’s just one way.

First, you are going to need a timer. PACT makes some good  timers. There’s Competitive Edge Dynamics. I know there are shot timer apps for smartphones, but they can vary… some aren’t the best quality, I know that recent iPhone’s (iPhone 4’s) have a noise-cancelling mic so the shot timers don’t really work so well any more. But you need a timer, else you’ll never be able to work on the speed portion of the equation.

Now, pick some sort of drill or standard. For simplicity of explanation, I’m going to pick a defensive standard of “3 shots, 3 yards, 3 seconds” in a 6″ circle. That standard is based upon the average statistics of a gunfight, and if you carry a gun for personal defense you ought to be able to set up a 6″ paper plate at 3 yards and from a concealment draw get 3 shots into that plate within 3 seconds. So our acceptable speed is 3 seconds (start from concealment, draw; end after the 3rd shot was fired). Our acceptable accuracy is all 3 hits within the 6″ circle.

If you want, shoot the drill “as written” to see how you do. Who knows, you may have a skill level that can already clean it, on demand, every time. If so, great. Then you’ll skip most of what I’m saying and move to the end where I talk about how to make it harder. If you can’t clean the drill, don’t be hard on yourself. Consider it your current ability, mark it down, and set a goal to improve.

Now, remove the par time from the equation. You’ll shoot the drill (3 shots at 3 yards into a 6″ circle), with no time limit. Remove the pressure of time, just focus on being able to clean the drill, consistently, on demand. This is working on the accuracy leg. Work to get it so you CAN shoot the drill. If you are unable to shoot the drill at all, then there’s something else that needs addressing, perhaps you don’t yet have the fundamental skills necessary — give us a call, we’ll help you out.

Once you are able to shoot the drill with no time limits, now you should time yourself. This isn’t adding a timer to pressure yourself, rather, this is merely putting a stopwatch against what you are already shooting. See how long it takes you to shoot the drill. Perhaps it takes you 5 seconds to shoot this drill. Fine. Don’t sweat the details or agonize over “sucking, because it’s not under published par time”. This is what you can do, this is where your present balance of speed and accuracy lies. That’s fine, because you are working to improve it. So, focus on that improvement.

Now that you know how long it takes you, that becomes your first par time. So it took you 5.0 seconds? Set the timer’s par time for 5.0 seconds and now shoot the drill against the buzzer. You should have no problem shooting it because you’ve already demonstrated you can shoot it in that time. However, now with the knowledge of the timer pressure on you, it’s going to mess with your head and you will perform differently. Don’t. Remind yourself that 5 seconds is 5 seconds. Just shoot it exactly like you always have and you’ll be fine. You may also find that you shot it in less time and surprise yourself. If that’s the case, that’s fine. If you shoot the drill less than 100%, then start to analyze what you’re doing wrong.

Once you demonstrate to yourself you can shoot within that par time, now it’s time to lower the par time. This begins work on the speed leg. So you shot it in 5.0 seconds? Lower the par time to 4.5 seconds and try again. If you’re able to do that on demand, consistently, repeatedly, within the par time and 100% clean? Drop the par time again. Eventually you’ll get to a point where you cannot shoot it 100% clean within the time, so you’ll stay at that par time and analyze why you’re not getting the job done. Are you too slow clearing your concealment garment? Too slow getting the gun out and getting off the first shot? Presentation too slow? A shot timer that records each shot is useful here so you can see things like how long it takes from start buzzer to first shot; how fast your “split times” are (time between each shot). There are zillions of things that could be in play here, no way I can analyze within the scope of an article. But this is how it goes.

Note that there may be multiple issues to resolve, and it may take fixing a couple small things to add up to get you there. For instance, shaving 0.2 seconds off your draw and getting your split times from 0.40 to 0.35 may add up to enough improvement. It’s all dependant upon your particular situation. But you need to be able to analyze what’s going on.

Not only does a timer help with analysis, have someone watch you. It’s generally better if the eyes upon you are knowledgeable ones. You could take video of yourself and post it for folks to critique. There’s always taking classes or private lessons with instructors. Yes, we KR Training instructors are open to private instruction, just contact us.

But this is the general cycle of things. You have to pick a drill/standard because you need something you can repeat. You need to time yourself and keep clean targets so you can measure your progress. Consider keeping a diary and record of what you’re doing. Start by shooting the drill with no concern for time just to ensure you can shoot it; if you can’t, analyze why and work to correct. If you can, then time how long it takes you to cleanly shoot the drill and make that your starting par time. From there, work to decrease your par time. What you should see is your speed increases, your accuracy decreases. Eventually accuracy decreases too much, so you stop going faster and focus on the accuracy. When accuracy improves, you go back to working on speed. It’s an alternating series.

Once you’re able to nail a drill and the drill is no longer challenging, change the drill. Lower the par time. Make the target smaller. Shoot from a further distance. Shoot it one-hand-only. Add in a mandatory reload. There’s numerous things you can do to work on your skills and continue to challenge yourself to improve.

Finally, remember to be patient. Improvement takes time and dedication. You will get there.

He’s not from Austin

Sheriff Chuck Wright opened his news conference by saying, “Our form of justice is not making it,” and he said, “I’m really aggravated.”

He said, “Carry a concealed weapon. That’ll fix it.”

[…]

He encouraged women to walk in groups, and he ended by saying again, “I want you to get a concealed weapons permit. Don’t get Mace. Get a firearm.”

Full Story.

Yeah, there are more gun owners in Austin than you might think… but Austin’s Police Chief, Art Acevedo? You’d never hear him say something like that.

Chief? I’d love you to prove me wrong.

More bitter clingers

As a follow up to the jackass CHL instructor story, Karl sent me this editorial from The Washington Times.

By comparison, Gallup found the number of Democrats willing to come out and admit to having a sidearm jumped 8 points from 32 percent to 40 percent. Since Mr. Obama’s inauguration, the ranks of gun-toting women swelled by 10 points to 43 percent.

[…]

There are now more Democrats with guns than there are liberals who want to take them away.

Mr. Keller is welcome to hold his opinion, no matter how based in ignorance it is. Facts are difficult to argue against, and in the face of them he’s not doing much to help things.

2011-10-31 workout

“Week 2”

  • 3 reps – Squat (working max: 240#)
    • 2x5x45 (warmup)
    • 1x5x95
    • 1x5x120
    • 1x3x145
    • 1x3x170 (work)
    • 1x3x195
    • 1x5x220
  • Asst. #1 – Squat
    • 5 x 10 x 95
  • Asst. #2 – Leg Curl
    • 5 x 10 x 60
  • Metcon – jump rope
    • 1 Tabata set – all single hop

Today was interesting. If you follow along, I’ve been having mental blockades about squatting for whatever reason. I’ve been trying to overcome it, but it’s been a struggle. Well, today I may have had a breakthrough.

I turned off my brain.

This is something I already know, to just quiet down the brain. Just do it. Squat or squat not. See, I spend so much time trying to deal with my hatred of squatting, my fears, my hangups, whatever they are. Then, I create this big internal dialogue to counter it. All these cues and phrases to psyche myself up, to not suck, whatever. Well, all that’s doing is creating way too much chatter in my head, plus it’s fake. It’s not real psyching up, it’s just trying to lie to myself to counter all the negative thinking. So in the end, it’s really just reinforcing the negative and so things continue to fail.

Today, for various reasons, I didn’t have a chance to talk to myself much about anything. I just had to squat. I put the 170# on and it actually felt good. Strong. I had surprised myself at how good it felt. 195 felt fine too. So I strapped on 220 and sure it felt heavy, but I just kept going. The problem tho was that my brain was going… I was focused on my surprise about how not focusing on anything seemed to be helping, but then of course I was focusing on something, and it was just too much internal dialogue and not enough focus on squatting. But it was a happy feeling, not a “fuck, I suck” feeling. So all good.

So, I just need to get a little less psyched and a little more “zen” about things. Just quiet the brain, empty the head, and move the weight. If I say anything, it should only be small cues to remind myself about something, e.g. “tight” or “chin up” or whatever. Because I either can move the weight, or I can’t. The brain will affect if I can or not, so just take it out of the equation.

Things felt alright then. When I look back at last cycle, my “week 3” was 1x4x220, so I beat that by 1 rep. I actually think I could have gotten 6 if my brain wasn’t so giddy. So strength is improving, form is improving, and mental game is improving. Peace. Peace. Peace.

As for assistance work, just all good. Keep steady here, and I’ll bump the weights during deload week.

On rope jumping, I started out trying to run in place, but I’d trip up about 2 hops into it. A combo of leg muscle exhaustion and that tendon in my left ankle being jammed out of place. So I stopped after a few flubs, why reinforce bad form, and just did normal two-foot hops. I spun the rope at a fast pace tho.

All in all, I’ll take this as a good day, as hopefully a breakthrough in my mental approach. We’ll see how it leads me into next week, being “week 3”.

Dear parents at the next table…

Dear Parents at the Next Table at Freebirds last night:

This is a restaurant, not track and field. Your child needs to sit in their chair, not run laps around the place. And no, telling your child “You have to ask the Manager if you can run around” is not an acceptable way to quell their running about.

When the child refuses to ask the Manager and instead asks if they can go outside with younger sibling in tow to continue running about… please don’t be surprised if I question your judgment in not just letting your sub-6-year-old children out of your sight, but also in letting the children play in the parking lot.

I will say I was happy to see Dad finally get up to go mind the children, but it took the “older” child coming back into the restaurant and hollering that his sibling went into a store down the strip. I know a way to have prevented this, but if I told you you’d just think I was being an asshole questioning your parenting skills. Well yes… yes I am.

Note as well, this dining establishment does not have busboys; you are expected to clean up after yourself. Yes, that means when your infant makes an unholy mess on the floor, YOU need to clean it up. I expect a 6-9 month old baby to make a mess when they eat because that’s what they do and cannot be expected to know better. But you appear to be a 20-somthing “adult” and I expect you to know better. Apparently I expect too much.

And then you wonder why people don’t like (your) children. Really, it has little to do with the children… it has everything to do with their parents.