Moving forward whilst reflecting on the past
Perhaps the thought of retrospection does not hold all the answers. To be sure there are many signposts for one to read where past mistakes may have been avoided by simply taking another route.
The saying goes “hindsight is perfect vision”, this equates to – mistakes will still be made, hopefully not the same ones. There are many examples of errors being remade in fitness, which is surprising for me. I don’t like to waste time and I presume that others are like-minded. As creatures of habit would it not befit us to develop beneficial habits?
Principles to define a beneficial lifestyle:
- The only constant is change
- Adaptability is fitness
- All body mechanics are similar only the intent define to outcome
- Perception is reality and reality is Perception
Without being to dramatic or to cryptic explore the above principles and in doing so you will learn more about the way you work. I find that self-discovery has a higher degree of inertia for that first step on the path of a beneficial lifestyle.
Golf: (yes they play that in Torqueadia, except with hickory bats and you have to run from flag to flag).
Torqueblade for the Dynamic Golfer? My father would be very amused to read this article, you see as a young man my father tried to introduce me to the noble art of spoiling a good walk whilst hitting a ball. As you have probably guessed I didn’t take well to golf. Well not the real game, at the time I preferred the game with the one club, windmills and the clowns face at the pitch and put.
As a fitness instructor I have always been interested with the similarities of motion within all past times, arts, sports call it what you will. Through studying functional fitness principles I realized that many fitness regimes lacked cohesion even many cross training regimes. I developed a regime which would be applicable for developing gross body mechanics which would in turn enhance specific sport body mechanics and assist in cross training in a functional manner. Starting with the grip to the shoulders the core and finally the legs; the whole body is exercised. Because of the constant change from one exercise to another an elevated heart rate is achieved and maintained. This means the cardiovascular system is also challenged and therefore developed.
Torqueblade training has a unique approach to fitness conditioning which allows a person to develop synergistic body mechanics – as well as:
- Quickness (directional change)
- Plyo-metrics (loading of joints outside our natural range of motion – in a safe manner)
- Core development
- An appreciation for lines of force
- Hand eye coordination(bio feedback)
- Mental acuity
How does this apply to golf? The golf swing for example, has many characteristics or points of reference are found in other physical past times such as Tennis, Hockey, Lacrosse, Grappling (Judo, Mixed Martial arts) and Boxing.
- Hip rotation
- torso rotation
- based stance
- shifting of weight from foot to foot
The exercises which I have demonstrated on the video assist with developing power, developing balance not only with the act of balancing but also with the physique.
The Sapper develops strength by loading one side at a time. The Harvester develops motions similar to the pre load of the swing and the follow through (albeit in a grosser format). The Pendulum helps to develop postural alignment, lower back strength and ham strength.
Getting Quicker results with your training:
Any proficient martial arts or sport specific instructor understands the concepts of cadence, energy transference, tactile awareness and reflex action. Understanding and imparting that information can prove to be a bit of a task.
As instructors we know how important it is for a person to practice the body mechanics to facilitate the desired result. Time is a commodity, especially in this day and age. To maximize the minimum amount of time we have, we need to train in an economical manner and gain as many attributive results as possible.
Folks who follow weapons systems find that the training methodology allows for quicker development in body mechanics. The reason for this is that balance and economy of motion is challenged and bio-feed back is offered immediately. Basically, if you swing something it needs to be in control or you will be off balance, fall over or worse hit yourself.
Taking into consideration that in most western communities we are not allowed to carry blades over a certain length, this limits the law abiding citizens ability for self defense. The less laudable citizenry don’t give a hoot, and will do what they want. Training in blade usage heightens a participants skill set, to be able to defend against a blade when empty-handed the skill set needs to be much higher. Since we cant carry a big blade and our skill may be less than what we desire, we need to cultivate a higher degree of vigilance. If we remain fixated on a specific tool we lose the ability to be proactive in seeking impromptu tools to be used for interceptive defense.
There are many more blunt objects available for a person to defend themselves with rather than a nice balanced blade from times past. The most important thing about an edged weapon may be argued is not the keenness of the blade but rather the keenness of the hand that wields it. In my opinion this refers to edge awareness or the line of impact. Obviously there is more to blade fighting than making sure you are holding it right. There is technique of course but before that is the fundamental understanding of edge awareness. It is an imperative for interceptive defense and with tool use in general.
Training with a tool which offers the awkwardness of an impromptu weapon and clearly defined edge of a blade means that we can have the best of both worlds. This is the reasoning behind Torqueblade and the proactive lifestyle regimes.
Sub ZeroTraining
Stohlquist Caveman boot, Barefoot Running, Torqueblade – Torsion Training, Martial Arts and Boot Camp work outs etc.
First of all, there is no such thing as bad weather just ill prepared individuals; or so they say. But what happens when you want to train in inclement weather and can’t find the clothing which offers the correct protection. More importantly the clothing offers range of motion required to complete the given task which makes other tasks hard to do. Now there are plenty of winter clothes for outdoor sports and recreational past times and associated footwear. But what if you wanted to run or train outside in the winter but the foot apparel is not exactly what you need?
Of course there are boots and snow shoes but not so much foot ware for running or boot-camp training. One quick fix is to wear a water proof sock with your runners. This is a good way to keep your feet warm. I use a neoprene sock over a thin regular training sock. This works very well for me.
However, since a dilapidating knee issue several years ago from over training and regular foot ware. I started following a concept that a friend promoted to me which was barefoot running. The concept rocked me, because as a fitness instructor I know that by challenging my balance my muscles become stronger. What impressed me more about the idea of training this way was that as a martial artist I understood the benefit, but due to most fitness clubs rules and regulations I got into the habit of wearing my sport shoes. That and the fact that running barefoot on the road would have shredded my feet. I started to research the concept online and wow, I found out that there is a lot of argument at the moment for the use of a shoe which allows a person to run with minimal support and regular sport shoes. There are pros and cons for both.
Since the advent of footwear or the training shoe, there have been great leaps forward (pardon the pun). The 3 minute mile, working in adverse environments etc. But at a cost, and I am not talking just financial here. It is true that many good things have happened but when one thing gets changed there is usually a cascade effect or consequence. The effect is that our gait has changed and therefore the stresses on the participants body have changed due to the impact and foot placement. The muscles, ligaments and tendons are no longer taking the strain the joints are.
Admittedly, I can run faster in my running shoes than the shoe that I am about share with you. This is manly due to my gait as my foot placement is heel then toe in the regular running shoe. However if I were to run in a more ergonomically positive way my foot placement would change and so would the length of my gait. A shorter gait equates to less ground covered per step and therefore more time to cover the distance, so I become slower.
Before you read any further the question which begs to be asked is:
Am I happy training for a speed race I am not going to compete in or do I wish to run to develop my cardio and strengthen my muscles the way I was designed to run? All this and in subzero temps to.
I have found that several types of footwear are excellent for Bare feet running, although strictly speaking the fact that there is a foot covering dose not mean that you are truly barefoot. What barefoot running refers to is an unsupported shoe, more like a hardy sock. One of the shoe’s available are the the Vibram Five Finger. A good shoe for training and nice for summer ware. However, I find that the separation of the toes a bit awkward and I am in favor for the more classical sock approach. Now the shoe which I like is not strictly for winter training nor has it been designed for Barefoot running/training. The shoe has been designed for portaging and Kayaking. The Stohlquist caveman boot is a fantastic shoe for winter running, boot camp and martial arts in the inclement weather in my opinion. Like any shoe which has no support it allows the muscles in the foot to work how the are supposed to and they become stronger. There is enough rubber on the sole to protect from sharp stones but not enough to remove the ability to feel the unevenness of the ground underneath each step.
The shoe has a rubber sole with cross lateral grips and thin inner sole and a neoprene upper. There is no internal structure so its just like putting on a thick sock. I have trained in -20 with these and the heat my body makes store in the shoe. Also due to the grip which runs from left to right you get bio-feed-back on each foot placement. If your foot dose not line up properly the grip slips. This allows you to correct foot placement on each step. Now as I said these shoes were not designed specifically for this but the barefoot feel is comparable to wearing a sock with out the chill factor, I can feel each dip, stone and bump with no pain due to the rubber flexible sole. I am must say I am enjoying my time training outside this winter.
Embrace your Warrior Queen Archetype
Develop lean long sleek muscles and adaptability
“Torqueblade training, for ladies? Women will never go for it”.
This is what I have been told over and over again by qualified professionals in the fitness industry. It amazes me that the movers and shakers have such a low opinion of the female resolve. But of course they surely don’t mean this. What I assume they mean to say is that the Torqueblade regime will not be hugely popular with the normal regular female fitness fanatics, after all only men like to play with blades – Ha! What about pirates of the Caribbean? Ok I know it’s a film.
But, here is an interesting fact, did you know that there have been many ancient warrior queens’ throughout history, here are a select few from as many different cultures as I could find. (You can find anything on the web if you try hard enough go to http://ancienthistory.about.com).
The Rig-Veda, a sacred poem of India, tells the story of a warrior, Queen Vishpla, who lost her leg in battle, was fitted with a false iron leg to return to battle.
Circa 1550 BC and Egyptian Queen Aahhotep I led armies against Thebes and helped to unite Egypt under one rule.
Hittite fortresses dating to 1300 BC have paintings depicting woman warriors carrying axes and swords.
The Biblical Judge, Deborah, was a war leader during the occupation of Canaan 1250 -1050 BC.
Arabian warrior queens Zabibi and her successor Samsi reigned from approximately 740 to 720 BC. Both commanded armies containing large numbers of women.
Bouddicca queen of the Iceni. According to Tacitus, Suetonius, told his troops that “in their ranks there are more women than fighting men.”
In 39 AD Trung Trac and Trung Nhi led a Vietnamese uprising against the Chinese and reigned as queens until 43 AD. Their mother Tran Thi Doan trained them in martial arts and led troops into battle.
In 366AD Empress Jingo Kogo led a Japanese invasion of Korea. She was pregnant when she invaded Korea and had to have adjustable amour made.
Mavia, was Queen of the Bedouin Saracens from 370 to 380 AD. She led her troops in defeating a Roman army then made a favorable peace and married her daughter to the Roman commander in chief of the eastern Emperor Valens.
An English Saxon Princess led an invasion of Jutland in the 6th Century. In the 8th Century Queen Aethelburgh destroyed Taunton. In the 9th Century Queen Thyra of Denmark led her army against the Germans.
So there you have it, through out history many women have taken up arms or at least trained with them to much benefit.
Is the Torqueblade regime specifically for men?
The idea that raining regimes must differ for females and males, this is an untruth. The human body is basically the same for both sexes, apart from the obvious. Unless we grow a third arm, the way we move and manipulate our environment will never change. Fitness training, which includes, flexibility, strength and endurance modules, enhances the body regardless of gender. A person’s genetics will determine the shape but the environment determines how that shape will manifest. For example, environmental stressors such as toxic or noxious gasses, poor food choices or availability of nutritious foods, weather, low lands dweller or highlands dweller, physical employment as opposed to purely mental employment all have an effect on how our genetics assist with our development. For example the same plant will thrive in the sun but not so good in the shade. So – physical activity and a healthy lifestyle will have a positive effect on your physiology regardless of sex. Quite simply put, women will become more feminine and men more masculine.
Another myth I come across on a regular basis is that if a lady uses weights she will end up looking like a man, this also untrue and an unfounded fear. Over the years instructing in fitness I have had this discussion on a regular basis. Most ladies want to complete hours and hours of cardio because they believe this is the way to rid themselves flabby arms, butt and tummy. The ladies lose overall weight but don’t achieve the desired sleek body tone. If a person (male of female) purely uses a cardiovascular training format they will not develop the necessary muscle to have the desired natural athletic physique.
This is because an over abundance in cardiovascular training will eventually lead to cannibalization of one’s own muscular system. The body then carries on storing fat as an energy supply and the bingo flapping arms soon return. What makes it worse is that you are now skinny and have no muscle tone. The message here is that resistance training (weights) is a part of the required format to challenge the body as it would do in nature.
In short have ago, you wont’ know if you like it unless you try it. Many an opportunity has been lost due to indecision or fear – over come both and try something new. If we do not challenge ourselves we stagnate.
Torqueblade is not a martial art nor is it the holy grail of fitness regimes. It is however a synergistic fitness regime which will enhance your physique and the way you move. Not everyone will appreciate the regime but this is fine by me because not everybody will understand the regime and what the benefits are. I prefer the enlightened clientele. It’s very rarely these days that anything worthwhile is discovered or that people are prepared to undergo the journey of discovery for their own benefit. So the question is, “Are you brave enough to challenge the bean counters expectations of Ladies and fitness?”
Why do I need fitness training?
Friday night conversation internal dialogue only (insert name here) -
I like my life the way it is, I don’t need to change, things are awesome, I like pizza, I like my beer, I like my $5.00 milky coffee to wake me up in the morning. Hey is that an ice cream store, I haven’t had one of those since Monday, that will keep me awake until I get home for dinner.
Saturday night conversation internal dialogue only (insert name here) -
I can’t go out because my pants don’t fit me, I will have to buy some more, probably a shirt as well. Lets have some more pizza because I like it after a few beers, it makes me feel good.
I have work tomorrow, I need a good sleep to night those beers will help.
Sunday Morning conversation internal dialogue only (insert name here) -
My indigestion kept me awake last night, I am running late to have breakfast, its OK I will have a burger and a coffee on the way to work.
Total calorie intake for pizza and beers = (more than you need for the whole day, possibly two)
Nutritional value = 0
Cost for antacid = $ (extra and potentialy not needed if eating a beneficial diet)
Total monetary expenditure (not including pants and shirt) = $ lots
Potential for accelerating congenital genetical disorder? Very high.
Sound familiar? This is not the path you were designed for, you were designed to run across fields, you were designed to climb mountains, pick fruit from tress, the vegetables from the ground, the rivers, the seas and eat meat when you could catch it. A bit extreme, I know, but you know what? Change the path of disingenuous habits and take the least expensive route and healthier one too. By no means am I saying swap your seat pants for a loin cloth, but I am suggesting if you start treating your body how it needs to be treated and not how you want to treat it you may possibly have a less stressful life.
Halloween Special – Motivation in Fitness.
Since it is the season of scary, I thought it would be a nice to share information about how Zombie Apocalypse Survivor (Z.A.S.) movies are a great metaphor and possible motivation for introspection and lifestyle. I realize that this may be a tenuous link, but bare with me, the survivors in these movies need to be very adaptable to their environment. The Z.A.S. need to keep their eye on the prize, live in the now, have good cardio, strength, body mechanics and last but not least, hand eye coordination. The question that arises from this list is “How do we obtain these attributes?”
Well the first thing is that we need to acknowledge is change. Most folks understand the need to change and are partially motivated until it comes to the crunch. They decide not follow their initial desire to change. To obtain the desired attributes a person needs motivation and must dig deep within themselves to fully appreciate all the ramifications as they take their first step towards their desired prize and lifestyle change.
The Z.A.S. needs no motivation other than that of not appearing on a menu. For us regular folk we need to cultivate motivation to aid in our success, which may be as simple as recognizing our needs opposed to our wants. The principles of the Z.A.S. may assist us in this task.
The essentials, what you need rather than what you want.
Set goals to achieve your prize
Remain Focused on your prize
Cultivate interest in many activities (you may need to know how to bungee jump from a helicopter whilst snowboarding – hypothetical Zombie Apocalypse – anything is possible)
I hope this assists you over the season of scarey, Happy Halloween folks.
Goals and Prizes – How to Succeed in Fitness
There are many ways to define the words Goal and Prize. Many people believe that both are the same. To others the words have completely different meanings, as each person has their own interpretation. There is no wrong or right in this perception. However, one interpretation may assist a person to succeed . This interpretation is that goals are things to aim for and prizes are what you receive when you succeeded in your goals. If you put your prizes before your goals you may be setting yourself up for disappointment and lack of desire to complete your training.
It may assist you to believe that your goals are aimed towards completing the exercise repetition better than the last, to push a little bit further each time in a safe manner. By using the principle of progression in fitness training, you should always be in a state of exertion. Once you find an exercise easy, increase the load, increase your intensity (heart rate) or increase instability while still maintaining good form. Each of these will ensure your progression toward your goal.
Prizes, as I mentioned earlier, are the attributes that have been gained by succeeding at your goals. The prizes become inconsequential when weighed to the journey undertaken, and become less important than the journey itself. I have met many folks who fail before they start a regime. They expect to have the prize before the goal has been completed. Keeping your mind focused on the completion of goals will keep at bay the desire of the prize and increase the chance of maintaining your regime. Along the way you will learn more about yourself and still receive your prize. After all the prize is the journey not the destination.
Ladies – let’s talk Torque
How can Torqueblade help my troubled spots? I am often asked this question from women who want to embark on a fitness regime.
This question seemingly simple is fraught with pit falls. The question demands more attention as more often than not the first question asked is the wrong one.
I often answer the above question with another question. “Do you want to a long term economical approach to your question or a string of quick fix answers with no real lasting effects?”
This stumps people at first because they assumed that the initial question asked, referred to just that.
Language is a tricky thing because the words said do not really do justice to the actual desire trying to be expressed. Sometimes language is not enough and metaphors need to be used. By answering the asked question by the lady with my question I get an option to inform her about the preferred way to exercise.
Most people perceive their troubled spots to be whatever the media dictates. This usually goes along the lines of:
· Saggy Arms
· Saggy Butt
· Wobbly Thighs
· Wobbly Tummy
The T.V. informs us that by purchasing this machine for this particular area, and this area and so on. That if we can isolate theses troubled spots, the pounds will drop off and be lost. Unfortunately, the only pounds to be lost are usually from the pocket.
The simple fact is that machines are good for increasing muscle tone in that area but the whole body needs to worked in unison, as isolation of one particular body part will lead to an imbalance. What’s more, there is another more effective route to take.
One of the most effective ways to regain your youth or level of fitness and reform those saggy bits is to understand how the body moves and to challenge it in this way. The modalities that challenge the body effectively in a natural functional way are as follows:
- Balance
- Strength
- Flexibility
- Cardiovascular
- Quickness
All of the above modalities or principles are fundamentals on how a fitness instructor understands how the body interacts with its environment. If one were to look further, we would see physics and chemistry play a very important role.
To improve the body’s fitness and adaptability, to be able to effectively interact with the environment in which it resides, a total body conditioning regime needs to be adhered to. Torqueblade offers that and more. Torqueblade will empower a participant as the motions, although generic, are based on ancient martial practices. The regime itself is not martial but the actions do lend themselves to this particular endeavor, as well as – but not limiting to, lacrosse, dancing, hockey, soccer and golf.
Torqueblade training will firm up the whole of the body as the regime challenges the whole body. So yes, Torqueblade will assist with the troubled spots. Torqueblade will enhance and assist in sculpting long lean muscle – from top to bottom: Shoulders, arms, tummy, butt, thighs and legs will all become sleek and sexier.
For a more meditative regime, try Tranquilblade DVD out in August 2008
Busy life training schedule ?
It does seem that we are in a busy age, but I can tell you that every person through out history has said this from a Roman historian named Pliney to a 17th century swordsman named Silver. However they had an advantage that at that time technology was still primitive and a vast majority of the vocations were of a physical nature and therefore took care of the need to exercise. We, unfortunately have to deal with, quick fix snacks, quick fix fun, heavy work loads on the brain and light work loads on the muscle. So organization is paramount, and at the end of the day when we are mentally fatigued we have no energy to work out.
As a martial artist and fitness professional I realize how important it is to be fit, and how much time is required to train not only physical conditioning but also, the technical and mental principles.
With out going into all of the technical mumbo jumbo, there are basic principles to adhere to.
F.I.T.T.
- Frequency-how often you exercise
- Intensity-how hard you exercise
- Time-how long you exercise for
- Type-what form your exercise takes shape in
The principles of fitness training go along these lines:
It takes approximately 36 hours for the body to effectively repair itself after a weight training work out and only eight for an aerobic work out (run, swim or group fitness). So arrange your training regime in the manner which is most effective for you. A good mix of endurance training and cardiovascular exercises would be ideal.
If you use the principle of training the big muscles and make your exercises a multi-jointed affair, this will take care of the small muscles and as an added bonus your body will work better. Our muscles were designed to work in harmony with each other.
Take note of the rule of progression, when your exercise becomes easy either increase the work load (mass), repetitions or increase your heart rate.
If you find it hard to take your pulse or work out the percentage of heart rate when training. Use this simple rule (Unless told otherwise by a Medical Doctor) remain breathless but still be able to hold a conversation. Your fitness level will increase and your ability to talk at a higher rate of work load will rise in a steady ratio. Basically this means that your body has now become more effective at utilizing oxygen for the breakdown of carbohydrates stored in the body. Your aerobic capacity has now increased.
Last but not least. At the end of the work out you should feel slightly fatigued. You should try to refrain from pushing yourself to much, stay away form the feeling of nausea and dizziness.
Exercise should never be perceived as a punishment but more of a preventive maintenance. Once you have reached an acceptable level of fitness it’s easier to maintain than it is to start over. So, for a lazy person such as I, it makes more sense to incorporate a physical exercise regime into my daily life. I prefer to use my time economically and train in a manner which is most beneficial. Interval training allows me to work my aerobic system whilst dipping into my anaerobic system. I am able to train my muscular system for strength and endurance but also my cardiovascular. This combined with a small run and a long run in the week is adequate to fulfill my needs. For example:
A balanced work out would look something like this:
Monday: Martial Art, Torquetribe
Tuesday: Specifc Training, Torqueblade
Wednesday: Martial Art, Running
Thursday: Specifc Training, Torqueblade
Friday: Martial Art, Running
This is only a generic suggestion for an apparently healthy adult, to give you an Idea. Good luck folks, happy training & stay sharp.
How can functional fitness enhance your shooting skills?
Ok so we have the fundamentals of shooting – stance, grip, sight & trigger control
When training at the firing range our instructors often remind us of the importance of the four fundamentals – but how often are we at the range? How can we improve on these required skills? What are the main challenges which occur whilst trying to execute these fundamentals?
Well basically the skill sets required are challenged in exactly the same way as you would find in any sporting arena –
- endurance and strength
- elevated heart rate
- breathing
- balance (proprioception)
- mental acuity
Endurance and strength are the most common desired training attributes a person wishes to develop and probably the easiest. Always evaluate your training regime and ask yourself pertinent questions.
Is this the best exercise regime possible for my desired attributes?
Are there any other effective training methodologies’ available?
How can I economically make use of my time?
So taking into consideration the three questions, what type of endurance and strength are you looking for here? Is it specific for your chosen vocation or for the beach? If you train for your vocation the “beach body” will eventually develop. However, if you train for the “beach body” the skills required for your vocation will not be guaranteed.
Elevated heart rate – An elevated heart rate is indicative to a fight or flight situation as well as being an effective target heart rate to workout at – the only difference is the intent as the effect on our physiology is similar. If we can develop a drill which emulates the desired task or fundamentals we can add this to our normal fitness training regime.
Breath -The ability to regain ones breath quickly is indicative to a person’s level of fitness. The fitter you are the quicker your breath will return. Training at a high heart rate will also improve one’s ability to endure higher workloads (emotional as well as physical).
Balance – what is balance? It’s not just standing on one foot on a ball, its also learning new body mechanics. From swinging a bat, punching a pad, to holding a side arm in the desired manner – all of these exercises are challenged by the bodies learning software called proprioception. proprioception is the tremor one feels when attempting a new skill set, it’s the muscles turning on and off to achieve the desired position.
As I am sure that you are aware, any slight tremor in the arm will not assist in your accuracy at shooting. Drawing down on your target and holding that position for a significant duration of time will eventually end in fatigue and tremors. The same is true if you have not practised the body mechanics required. This is due to the body trying to develop new neuromuscular memory or proprioception.
Mental acuity – There are many other descriptive terms that can be used here such as; mind set, intent, positive mental imagery and so on the list is endless, however the common thread is that just by thinking about what you are doing and visually practicing scenarios will help your game. What will maximize this practice is completing the visualization drill in a similar physiological state as you expect to function in.
The drill I am about to share with you is only a suggestion but the principles are sound. I also suggest that you place this drill into your strength and endurance regime. If you use circuit training as your preferred training system (similar to boot camp in the academies) you will find this an easy segway. If however, you practice body building you will find the drill a refreshing change and a good way to maintain your heart rate at the desired level.
This drill will not improve your trigger control – I have been assured by many range commanders, that the best way to practice the steady squeeze of trigger control is to dry fire. The drill will enhance your gross motor skills for shooting. The drill will also assist in adapting your physiology to the heart rate indicative to a situation where you may need to draw your side arm for defensive purposes.
Equipment:
As a suggested rough guide use a weight 2 to 4 times heavier than that of your side arm. Personally, I use a 10lb weight, I find this adequate enough for my needs.
The drill:
It is essential that you maintain a physical state of being breathless and able to hold a conversation (see previous articles).
Start position – choose a point on the gym floor as a place of reference. Hold the weight in your shooting arm hanging by your side
Mimic the draw and sighting of your side arm and side step twice on an arc (moving offline from an imaginary combatant) before settling into your shooting stance.
Return to the start position at the high ready (side arm tucked up by your chest/armpit)