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not to derail the thread on dry runs with this long winded deal..but with out that thread i would have forgotten about this workout !!
i came up this a ways back when injured and used it to maintain muscle memory and strength.
it can be used with any firearm, and reps can be less or more. some of it is redundant, but i set it up so a person could start with a basic manipulation ( think drop mag,insert mag,charge rifle = 1 rep) then move to an advanced manipulation ( check for ftf/fte,drop mag,insert mag charge , bring rifle to target=1 rep) etc.
just a means to keep basics covered while adding non basic functions.
by assisted i mean using a new mag to remove an old mag..you AK guys know what i mean.
other platforms will vary so adjust as need be.
im also not the best with fancy terms,,more of a hands on guy. if anyone wish's to educate me on a new term for one of my reps like " tactical under prone transition" then have at it ;p ...
here it is..hope it helps. i should posted this long ago.
######
AK static work out program
.Make sure all weapons and mags are safe and cleared.
stretch- This should be a warm up, stretching session.
Check and clear again.
function work out-
1- Charging-
mags optional- check and clear all.
5 repetitions of overhand with support arm
5 repetitions of underhand with support arm
10- repetitions charging using non support arm ( do not remove hand from fore grip)
15 over top cover charges(over rifle)
15 under rifle( around mag/under rifle) charges
2- Mag change
each rep should start with depressing the trigger **check and clear all mags****
10 standard mag changes ( depressing mag catch to remove mag)
10 assisted mag changes ( using fresh mag to drop spent mag)
10 standard with support arm
10 assisted with support arm
( added reps if needed)
10 - reps of stowed mags- remove mags for pouch/vest and retain.
or
10- reps of un stowed- do not retain spent mags
3- reload and charge ***all mags should be empty**
each rep should start and end with trigger being depressed
10 reps of standard mag change and charge
10 rep as above with support arm
10 with assisted mag change
10 assisted changes with support arm
user can use any charging method during this exercise, but should use both over and under rifle techniques.
4- transitions-
20 reps of left or right shoulder transitions with hand to hand exchange
20 reps of shoulder transitions with rifle to shoulder 1st before hand change
5- complete function ( or as complete work out once the above are learned- add repetitions as needed)
at chosen carry, to ready,shoulder rifle, depress trigger to start
10 reps standard mag change, with over the rifle charge.
10 reps standard mag change, under rifle charge.
15 hand to hand transitions to support arm,mag change and charge of choice.
15 reps of shoulder to shoulder transitions ,mag change and charge of choice.
reps start and end with trigger being depressed.
i came up this a ways back when injured and used it to maintain muscle memory and strength.
it can be used with any firearm, and reps can be less or more. some of it is redundant, but i set it up so a person could start with a basic manipulation ( think drop mag,insert mag,charge rifle = 1 rep) then move to an advanced manipulation ( check for ftf/fte,drop mag,insert mag charge , bring rifle to target=1 rep) etc.
just a means to keep basics covered while adding non basic functions.
by assisted i mean using a new mag to remove an old mag..you AK guys know what i mean.
other platforms will vary so adjust as need be.
im also not the best with fancy terms,,more of a hands on guy. if anyone wish's to educate me on a new term for one of my reps like " tactical under prone transition" then have at it ;p ...
here it is..hope it helps. i should posted this long ago.
######
AK static work out program
.Make sure all weapons and mags are safe and cleared.
stretch- This should be a warm up, stretching session.
Check and clear again.
function work out-
1- Charging-
mags optional- check and clear all.
5 repetitions of overhand with support arm
5 repetitions of underhand with support arm
10- repetitions charging using non support arm ( do not remove hand from fore grip)
15 over top cover charges(over rifle)
15 under rifle( around mag/under rifle) charges
2- Mag change
each rep should start with depressing the trigger **check and clear all mags****
10 standard mag changes ( depressing mag catch to remove mag)
10 assisted mag changes ( using fresh mag to drop spent mag)
10 standard with support arm
10 assisted with support arm
( added reps if needed)
10 - reps of stowed mags- remove mags for pouch/vest and retain.
or
10- reps of un stowed- do not retain spent mags
3- reload and charge ***all mags should be empty**
each rep should start and end with trigger being depressed
10 reps of standard mag change and charge
10 rep as above with support arm
10 with assisted mag change
10 assisted changes with support arm
user can use any charging method during this exercise, but should use both over and under rifle techniques.
4- transitions-
20 reps of left or right shoulder transitions with hand to hand exchange
20 reps of shoulder transitions with rifle to shoulder 1st before hand change
5- complete function ( or as complete work out once the above are learned- add repetitions as needed)
at chosen carry, to ready,shoulder rifle, depress trigger to start
10 reps standard mag change, with over the rifle charge.
10 reps standard mag change, under rifle charge.
15 hand to hand transitions to support arm,mag change and charge of choice.
15 reps of shoulder to shoulder transitions ,mag change and charge of choice.
reps start and end with trigger being depressed.
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