Acute Stress Inoculation For Defensive Shooting

An interesting article at the MagLife blog on "Stress Inoculation: Breathing and Heart Rate Matters." The issue is the acute stress that a person experiences in a self-defense encounter. The author observes that "[s]tress inoculation starts with conditioning your body and mind to function with an elevated heart rate and breathing." Thus, he recommends physical exertion on the shooting range (where allowed) and participating in dynamic competitions such as IDPA, USPSA, or IPSC. But the primary suggestion he has is adapting and using a "suicide" drill into your practice:

If you’ve ever played basketball, you’re familiar with “suicides.” This conditioning drill requires players to start at one baseline, sprint to the free throw line, and then back to the baseline. Next, they sprint to the half-court and back to the baseline, followed by the opposing free-throw line, which goes back to the baseline, and so on. This conditioning drill translates nicely into a shooting regimen. For example, with a target set up downrange:

•     Start at the 50-yard line and sprint to target.
•     Sprint to the 25-yard line, draw, and fire two rounds on target.
•     Holster and sprint to the target and back to the 20-yard line. Draw and shoot two more rounds.
•     Holster and sprint to the target and back to the 15-yard line. Draw and shoot two more rounds.
•     Continue this routine in five-yard increments until the five-yard line is reached.

You can complete the drill at the five-yard line, having sprinted around 200 yards. If you work in reverse back to the 25-yard line, you’ll have covered nearly a quarter mile. You can pace this drill as hard as you want and tailor distances and speeds. If inclined, this drill can be done in full gear, e.g., plate carrier, duty belt, etc. However, use good judgment and listen to your body. This drill has an imaginative component to it. You can induce grip fatigue by carrying plates or dumbbells in your hands (I use old brake rotors) between shooting stages or conduct push-ups, burpees, or other exercises at each five-yard increment. This drill involves physical exertion, an elevated heart rate and breathing, fatigue, and some critical thinking with shooting mechanics and shot placement.

If you can't do these at a shooting range, he notes that you might be able to do this at home or other locations using an airsoft pistol, dedicated dryfire laser system, or an unloaded firearm.