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Advanced Long-Term Training Plan

The Long-Term Training Plan consists of three phases focusing on performance optimization, high-pressure conditioning, and peak performance tapering. Each phase includes specific training sessions aimed at improving technical skills, mental resilience, and competition readiness, with short-term goals set for consistent scoring and adaptation to competition conditions. Key checkpoints include the Kumar Surendra Singh Championship and Group A Selection Trials, leading up to final test matches before Nationals in December 2025.

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26 views2 pages

Advanced Long-Term Training Plan

The Long-Term Training Plan consists of three phases focusing on performance optimization, high-pressure conditioning, and peak performance tapering. Each phase includes specific training sessions aimed at improving technical skills, mental resilience, and competition readiness, with short-term goals set for consistent scoring and adaptation to competition conditions. Key checkpoints include the Kumar Surendra Singh Championship and Group A Selection Trials, leading up to final test matches before Nationals in December 2025.

Uploaded by

sanjeevraj201
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Long-Term Training Plan

Advanced Training Plan will focus on:


• Fine-tuning techniques for stability & consistency
• Maximizing mental strength under competition pressure
• Optimizing shooting routine, recovery & endurance
• Adapting to different competition conditions

Phase 1: Performance Optimization


Morning Session (9:00 AM - 12:00 PM): Technical Training

• Stance & Stability Drills – 20 min

• Dry Fire Training – 30 min (Trigger control & sight alignment)

• Live Fire Precision Shooting – 100 shots (focus on grouping)

• Scoring Analysis & Correction – 30 min

Evening Session (3:30 PM - 6:30 PM): Physical & Mental Conditioning

• Strength & Endurance Workouts (Core, Shoulders, Back) – 45 min

• Balance & Stability Drills – 30 min

• Breathing & Focus Techniques – 20 min

• Visualization & Match Simulation (Without Shooting) – 30 min

Short-Term Goal:

• Improve consistency in 10-shot series to achieve an average of 105+ per series.


• Achieve 90%+ inner 10s in training by June.

Checkpoint Competition: Kumar Surendra Singh Championship (April – May 2025)

• Performance review: Identify weaknesses before the selection trials.

• Pressure adaptation: Gain exposure to finals-like intensity.

Phase 2: High-Pressure Conditioning


Morning (9:00 AM - 12:30 PM): Match Simulation

• Simulated 60-shot match under competition conditions

• Timing & Routine Practice (Following actual match schedule)

• Match Pressure Handling (With external distractions)


Evening (3:30 PM - 6:00 PM): Tactical Training

• Final Shot Decision-Making Exercises

• Tactical Adjustments for Varying Lighting & Air Conditions

• Post-Match Review & Mental Resilience Drills

Short-Term Goal:

• Maintain 600+ score in practice matches under competition settings.


• Reduce performance dips in elimination rounds/finals.

Checkpoint Competition: Group A Selection Trials (October 2025)

• Execution under pressure – Identify final tweaks before Nationals.

• Simulate national-level intensity in real match settings.

Phase 3: Peak Performance Tapering


Monday - Wednesday:

• Light Technical Training (Fine-tuning last-minute details)


• Shorter Match Simulation (30-40 shots with full focus)
• Relaxation & Recovery Sessions

Thursday - Competition Day:

• Minimal Shooting, Only Mental & Visualization Work


• Final Equipment Check & Mental Rehearsal

Short-Term Goal:

• Achieve a minimum of 630+ in controlled training matches.


• Master last 10 shots of finals with an average of 10.7+ per shot.

Final Test Matches (December 1–14, 2025)

• Rehearse entire competition flow before Nationals.

• Final adjustments to gear, mental strategies, and energy cycles.

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