This foundational upper-body routine is designed to enhance precision shooting performance, particularly for pistol disciplines. The workout improves shoulder stability, arm control, and endurance — all essential for a steady aim and trigger discipline. We use 3 kg dumbbells to build shoulder endurance without compromising fine motor control. Traditional bulking with heavy weights would disrupt the delicate coordination needed for precision shooting. Focus areas: • Shoulder and arm stabilization • Controlled dumbbell movements • Enhanced isometric endurance • Improved postural strength for precision shooting Routine includes: 1. Stationary Bike – 2 sets (light warm-up to activate circulation) 2. Incline Dumbbell Press – 3x10 reps, 15s rest (chest and front delts engagement) 3. Seated Dumbbell Shoulder Press – 3x10 reps, 15s rest (core shoulder control) 4. Dumbbell Lateral Raise – 3x10 reps, 15s rest (side delts for hold stability) 5. Dumbbell Overhead Reverse Fly – 3x8 reps, 15s rest (rear delts & scapular control) 6. Dumbbell Front Raise – 3x8 reps, 15s rest (targeted anterior shoulder strength) Ideal for dry-fire training days or off-range practice. Execute with light to moderate weight for maximum motor control development. Goal: Build the foundation for stillness, precision, and repeatable shooting performance. ? When to Stop Training Before a Competition Last strength or resistance workout: at least 48 hours before the match Last technical session (dry fire, aiming drills): up to 24 hours before On competition day: Only light activation – e.g., breathing exercises, shoulder mobility, quiet focus routines (like Pranayama) ? Meal Recommendation – 2 Hours Before the Match (No Energy Spike) Goal: Calm nerves, stable blood sugar, no digestive stress Type Food Options Effect Protein 1–2 hard-boiled eggs Filling, calming, steady energy Small piece of cooked chicken or turkey Easily digestible, no insulin spike Healthy fats Small handful of raw walnuts or almonds Long-lasting satiety, stabilizing Fiber/Volume Slices of cucumber or celery Hydrating, stomach-soothing, zero sugar load Hydration Mineral water + pinch of salt + lemon Hydrating with electrolytes, no sugar ? Avoid These Before the Match Fruit (especially bananas, dates, apples) Sugary drinks, energy drinks, coffee Bread, toast, croissants Yogurt with fruit or sugar Anything sweetened with maltodextrin or glucose syrup