Physical Training for Competitive Shooting | Ben Peterson



welcome everybody to the three gun show this is a special Sunday edition with our buddy Ben Peterson from hyper fire Ben welcome to the show thanks Dave man good to see you it's good to see you too man it's good to have you back I'm pumped to chat with you today because that last time you're on the show was at the Jeff Kirkwall memorial match and we were talking briefly after the shooting had ended and you brought up an interesting topic and we've we've talked about a little bit since then and we think we have a good topic for the show here and that is a physical training for competitive shooting yep yeah there's there's there's a lot that goes into it man I mean you know everybody's looking for the latest and greatest and gear and dry fire practices but so much is skipped over and fitness yeah and I like the the thoughts that you have on it and the practical application that you were able to draw some parallels with when you're on the show previously so I'm excited to get into that topic here but but first let's let's get to know you as a person so we're kind of doing a deep dive here on Ben Peterson so who's Ben when he's not shooting wouldn't feeling you're off the range well man I'm uh I'm a single dad I raised a little girl she'll be she'll be nine soon so I've got her nine months out of the year and that's that's quite a handful but luckily I've got a lot of family close by otherwise really my entire life is is pretty devoted to shooting gunsmithing you know really everything that my job entails as well as fitness so it's pretty busy life but all of it ties together and it's really nice right so you're the product manager for Hyper fire they're actually in the hyper fire studios right now yes I am exciting so let's let's talk about then what what do you do for high-profile what is a product manager I'm so really product manager is basically everything from the initial concept that somebody cooks up in the brain all the way up until it is a finished product ready to sell and then it gets passed off to our Director of Operations Nate so really step by step Terri bender our owner is really the one who comes up with most of the ideas and then and then my job is to essentially take his ideas of what he originally puts down paper makes sure that it's going to work go through all the prototypes and testing and really just create testing regimens perform the testing regimens and find out what the best mix of everything is going to be to put out the best product that we can and so really from start to a product being ready to sell that's that's what I handle ok interesting so that is first I'm glad you explained that cuz it's not what I thought you did it all yep well that's so that's pretty cool so you've actually been with hyper fire I'm guessing a little over a year now is that all right I actually just hit my one-year mark on the 2nd of September so what was that last last Sunday Saturday right and so hyper fire is like one of those interesting things it's like a you know small company that a lot of people have heard of right so on the outside it appears big but you guys have probably you have like less than 10 people working there yeah we've got seven people that work here and that's that's what a lot of people don't don't really realize everybody wears a lot of hats not only am i the product manager but you know customer service manager event coordinator sponsorship coordinator so many different things but you know the the view around here is we could use many more people and we could hire many more people right now but the idea is to get everybody working as as hard as they can and to put in all that they can so that we can all get get paid well and enjoy what we do so so it is a small crew here but it's definitely a happy crew and me we got a lot to do so right well so you're integrated into the the firearms community as well as a three gun shooter yourself yes how how did you get into all that when did competitive shooting come on the scene for you well I grown up I was always the guy that that wanted to be a part of some sort of sport but once I would get into different sports you know I played a lot of soccer I played football for awhile I tried out a little bit of baseball was never very good at basketball so tall is not always everything you need but I just I I never really fit in anywhere you know I am a competitive person myself but I'm competitive internally so I'm always trying to do better than myself and it's I found it hard to be competitive against other people so when I would get into these team sports and everybody was just so cutthroat you know you could have your best friend on a football team in us as soon as he starts outperforming you he kind of kind of pushes you to the wayside and that's that so I just it's about not only the sport itself in the community so I grew up in a family where there wasn't a lot of shooters my great grandfather was the one who you know had shotguns leaning against the wall by his front door so I I kind of started to pick things up through that and Boy Scouts and really it was once I joined the military where firearms really became prevalent for me and then you know after that I got into concealed carry I started doing some IDPA and really just kind of flowed from there so when somebody said hey there's this thing called three gun I say oh what's that you know yes you tell me you're telling me I get to drag it to run three guns on a course instead of just one I'm gonna do this I don't have to wear a fishing vest that's all yeah so what was that uh the first three gun match like for you well my first three gun match ever was actually the Tri gun up here in Minnesota okay so like I didn't I didn't get to get my feet wet I had never even seen a 3-gun course other than on YouTube so it was actually before I started working for Hyper fire you know I worked for an ammunition company and all of a sudden I got a call from Nathan and he was like hey by the way hyper fire has got one slot for this try gun thing I can't go so you're gonna go and it's a month away so luckily I snuck into kind of a preparation class from Minnesota three gun group and so I got one class and then just jumped right into the try gun and so it was it was an interesting experience but right away that very first match I found exactly what I was looking for and that's just you know a gun goes down people are handing you their four or five thousand dollar shotgun and saying here you go man just go ahead and use this I'm going wait are you serious you just handed me the keys to your Ferrari dude you know and so I it was just it was instant for me and I've always been you know a natural shooter so so coming in you know under the top hundred in my very first match ever was was just really cool for me so after that the sickness was born yeah not at all so what was it about the about the match that you liked so much was it the camaraderie only where you're seeing you know like like you said people handing you their their guns if you're in need or was there something more more to it than that really it was it was a deeper look of everything I'm the type of person I'm extremely inquisitive I have to know exactly how everything works and so the inner workings of the people involved as well as the stages and finding out that there's so many different ways that you can get that upper hand and so just really analyzing each and every stage I mean the Trigon appears on oftentimes twelve stages and you nut jungle runs to small base stages and everything so just seeing the real you know large dynamic of three guns just every aspect of it instantly pulled me in and I had to know more about all of it right well so was it one of those things where you realize like I'm a little more deficient in this area than I thought I was and now I want to improve that and then just kinda end up being a whack-a-mole thing over the years yeah exactly and that's you know it's very similar with my job here at hyper fire as the product manager is that my specialty is finding out where the flaws are and fixing them and the best part about it is you improve in one area and suddenly that's your best area and then you're going oh crap now I got to work on these other areas so it's just always a constant you know progression upwards with your different skills and I just love it you know there's never there's never a point where I feel like okay I'm here there's nowhere else I can go there's always more to do and I absolutely love it yeah you know one of the things I really like seeing is friends that will say like you know I feel like my my pistol game is not as a good he used to be and like if I if I know that person and I've shot with them for a long time like you can watch them and evaluate no it's not that your pistol skills have gotten worse it's that your rifle skills and your shotgun skills have accelerated so much from when you started yeah you haven't brought the pistol along along with it yeah exactly and that's that's really what a lot of it was for me this year you know I came in about halfway through the season last year so a lot of it was just hey man hit all your targets and don't get DQ'd then this year I started actually looking into what skills I had to work on and so I've always been a very proficient rifle shooter and shotgun came naturally so I was like hey I got to work on my pistol this year and it's the exact same thing suddenly people started saying well where'd you come from with that pistol I'm going yeah but did you see that crap shotgun work you know it really is and that's you know again that that's that's part of the amazement to me is it's like okay now I've spent an entire season working on my pistol and so I'm just gonna focus on rifle for a while now so yeah you know I I love that part of it and I also hate that part of it too because it's it's very difficult to to manage all three platforms at once and then all the other things that you need when when you're shooting three gun you need to manage yeah I'm getting better at each of them it's very difficult to put all that together it is it is and then you know you can tell especially when you when you run into those shooters that are like hey man I've got you know maybe two days a month that I can actually work on this stuff versus the guy who can actually do it all day every day you know myself personally I'd say I'm extremely blessed I mean my eight-year-old daughter dry-fire practices with me she's got a bunch of her own here that she does it with so not only when I'm here at work am I able to you know set down what I'm doing when it's lunchtime and say okay I'm gonna do a half hour drive dry fire practice around the shop and it's totally normal because that's what we do as well as every time we go out testing I get to do some live-fire practice and mix it in with my R&D and testing as well as the fact that every single match we sponsor I get to go to and shoot so it's just when you when you are able to dedicate that much time to it you can see significant strides and everything and there is a there's a there's a lot of give-and-take for most most people out there mm-hmm so in your role as as product manager do you ever feel like the the work that you're dealing with like the firearms live fire testing and stuff like that is is that all something that you can view as training or does it ever cross the point into like I'm just throwing rounds downrange it does a little bit you got to be really careful with that I mean – especially trying to be you know business oriented versus you know personal goals I I have to be very careful and I think anybody anybody in this industry has to be really careful with okay I have this block of testing that I have to do and anything outside of that I'm literally just just wasting our money because I'm gonna have to go buy more ammunition so it's kind of a slippery slope I feel like in the firearms industry when you work in it and you want to train in it so what I tried to do is do a lot of planning before I go out to the range and say okay you know for instance I'm testing triggers and PCCs so yeah I can set up a little bit of a course and actually you know not only get the testing and R&D that I want to out of this but get a little bit more value in progressing as a shooter because me progressing as a shooter isn't just for myself it's for the company as well you see me all the time on on hyper fire social media so me becoming a better shooter getting more of a spotlight meeting more people helps the company so when I'm doing company work R&D out and live fire it's just figuring out how to tie that in and not go overboard it's a it's a delicate balance but it's relatively easy to keep the more you get into it yeah yeah that's a that's a tough one where yours when you got it like a so for me I look at it in the form of like content versus like actually training like I need to go get film of me shooting this gun or this gun or testing this little thing out and then like how can I treat these as drills and set up drills that are gonna be good to film and good to learn learn with and things like that so there's that whole whole balance and I think planning helps a lot with that as well it does it helps a lot with it and the other thing that I'm you know at least from from my aspect every everybody has their own opinion on things but I feel like as shooters get more and more into 3-gun and into their training they forget the basics and you know coming from a guy who I've been teaching concealed carry as well as getting into competitive competitive training is that you know people will get down there they're smooth consistent trigger pull and things of that nature and then they just want to jump into okay I'm gonna run from point A to point B and shoot all these targets on the move and it's like you they never go back to the basics so really if you if you're mindful of that I have a whole database on my computer of different training drills from basic all the way up to advanced and if I'm going out simply to say hey we've got a new bolt carrier or something that I want to test out and that's as simple as going and standing on a line shooting well then I'm going back to the basics and practicing so like you said you know if you get a little if you get good at organizing what you're doing and planning what you're doing you can jump all the way from back to the basics up to the advanced you've always got something to do while staying in those safe parameters not going overboard alright and then still being able to say like look look at all the work I got done boss exactly exactly I had fun doing it exactly well you know wow when you and I were talking I think this was when we were at a ryokan you were telling me about the origin story of hyper fire and I thought it was like super cool because I didn't know anything about it but it didn't actually start as a ar-15 trigger company right like this was no the idea was something completely different can you tell us what that story is because I think it's pretty cool for the audience to hear yeah of course so but I guess before I start there um you know it's kind of cool to keep in mind that that this is the way every single person at this company is we don't come in here with the knowledge from you know I've worked at five other firearms companies before so I'm just gonna bring all the same way of thinking all that kind of stuff in here you know I personally come from building hot rods and high-end motorcycles and as well as being a you know a maintenance man for everything so you get a lot of different knowledge there Terry our owner is the same way so he came from a background of engineering but working for companies like Honeywell um you know we're designing industrial products and things of that nature he just was a firearms enthusiast loved firearms and decided you know what I'm gonna build a sniper rifle 50 caliber in an AR style platform but if you know anything about our our Barrett's you know they're extremely heavy yeah the Barretts in the military extremely heavy so he wanted something that was going to be easily man portable and then could go out and touch a point target at a mile and a half and so he started designing barrel technology you know operating systems triggers everything so he completely from the ground up designed his own 50 caliber rifle and started going around showing this and he was trying to get military contracts and as he's meeting with investors he finally got to this point where it was like I have no money left this is my last this is all I have I've spent X amount of dollars that's not my place to say how much but he he really poured its heart and soul into it and and and he's just so passionate about it and he was he was about done he was about to say look I don't know what to do I'm just going to go back to you know advising and things like that and designing for other companies until finally on his very last meeting they one of the guys pulled him to the side and he said hey you know this is all well and good but I don't know how well it's gonna be received can you just take this technology and downsize it for the air 15 platform I think if you do that we could have something here and he he he'll tell you to this day like he just kind of sat back and he went well duh of course I can't like how come I didn't think about that before so so uh you know at that point he he I mean he literally took the last the last of his pennies you know and and put it into designing or downsizing these triggers for the air 15 platform and you know he was he was literally living in a small room tucking his bed underneath his desk during the day and sitting there working turning over to his left to package things up and ship him out you know working in this little bedroom and next thing you know he just showed up to Rockcastle in 2013 for the Rockcastle pro-am and just gave a few of them out didn't even bother selling them just said hey here guys check these out and there's guys to this day that I just actually saw it Rockcastle for him this year that are saying I'm still shooting that original trigger that he gave me back in 2013 and from there it was just instantly was born I mean this company has grown so much even through all this Trump slump stuff that everybody's talking about and everything our company's continued to grow all because of those original ideas all because of an original passion from Terry and every single person that has come on board since then has a passion for what we do here and their specific job so it's been absolute phenomenal ride I mean I've been working with hyper fire for about a year and a half before I actually started working here we used to use our our enhanced duty triggers in the law enforcement rifles that we used to build and everybody that works there fully believes in what we're doing the products that we sell and it's just really created an amazing atmosphere amazing backstory dude that is such a cool backstory I love to hear about you know people that have like something unique and a new idea and then go off to start it at the farm and and it totally badass it's like the American dream yeah exactly exactly and that's one of the cool things about our technology and I said everybody comes from a different background around here you know in the ar-15 or firearms industry in general we've all become used to the norms there's certain things that we don't see as a problem because it's it's what everybody's always done yeah and so the philosophy here Terry one thing that Terry holds so true to is that okay well you may not see this as a problem but it could be better so the moment you make that like the moment our triggers were made people are going oh crap I didn't know this could be better so you're telling me there was a problem and I didn't know there was one so we're essentially creating a problem and the solution at the same time which is really kind of a cool thing yeah yeah it is pretty cool you know the I'll be honest like I was kind of hesitant to try one out just because you get stuck in the like the modular drop-in just tossing the pins and put this down and I look at that I'm like okay well that's that's a whole lot of shit to package and and I didn't see the the necessity for it because you know there there's all these other solutions out there that are like drop-in right so but Dustin Felix gave me one at the Jeff Kirk old memorial match last year and I've got like a whole drawer full of triggers and I like to rotate through them every now and then just to try them out so I have like an opinion on almost every trigger out there right yep so I had just had that in my drawer and I hadn't thought about it and then this enter annual meeting I was talking I was actually hanging out at the hyper fire booth watching you guys new movies and I was talking to Jake Litella and Jake is like I was like well so what he uses trigger and he said because science and you know Jake is an engineer I went ahead and put it in my my rifle been tested now for like a long time it's actually great trigger so I was wrong thank you no but it's so easy to get stuck in that you know this is the way we've always done it this is the doctrine kind of thing and that's one of the big things I really hated about the the large space company I worked with is they they were very against doing new things new ways like I remember watching one of the very first launches of SpaceX on broadcast television from work at the competitor and all the old dudes that were standing around we're like oh yeah that'll never work it's gonna blow up I'll just watch it'll blow up and then it didn't blow up they're thinking like guys are like dinosaurs and saying that asteroids not gonna hit us but again it's so easy to do that I did the same thing with like you know the trigger technology and stuff like that when we should be recruiting for new and innovative ways to do things exactly and then and that's what a lot of people you know it's it's like here you work for us now drink the kool-aid yeah you know or or hey your buddies all shoot this trigger or that barrel or this optic like you have to be the same and it's it's really you don't and the thing is is that new innovation from one company breeds new innovation from another company so if we're gonna progress as an industry you you need that new innovation and so I absolutely love when people come up to me and they're like hey you know what I have been a guy's leader Tim knee or CMC fan for all these years I tried your stuff and I absolutely loved it but these guys are local to me so I'm gonna stick with them or these guys have done right by me in the past for something I'm gonna stick with them I have all the respect in the world for that but at least they gave it a try because that's gonna breed that new innovation but like you said people that just get stuck in the mud you can't do a whole lot about that and everybody did that with these triggers they said oh no it's a big gimmick you throw those two extra Springs up top and say that it does something and I'm not gonna bother with it and then those same people one day have something that breaks at a match and someone's like here put this hyper fire trigger in and they go I'm sorry I didn't I didn't mean to say that I didn't mean to do that I'm gonna Petty's and all my rifles it's like fair enough you found it on your own alright so for folks that haven't seen you know a hyper fire we've been hiding in Iraq what what is like the the big difference that that you would see you would see if you split your receivers and are looking at the the trigger in their stay compared to like an milspec trigger visually it's gonna look very similar except for number one the hammer profile is going to be quite a bit smaller and then you're gonna see two separate new toggle springs up top that face you know front to back and that's going to be the big identifier when you open a lower receiver and see that otherwise just looking you know from the side of the rifle as of 2018 all of our triggers have a ribbed backbone on them so you can tell distinctly even without opening the rifle whether it's got a hyper fire trigger in it or not I gotcha yeah mine is one of the old ones that does not have the rip backbone oh yeah most of those upgrades have been you know ease of installation a little bit more protection around the disc connector areas you know feature enhancements but but operationally they're they're virtually the same so and so what is the what is the benefit of the two extra springs up front so there's what they do it's called our cam over toggle engine and it works just like a compound bow so when that hammer is brought back and if you play with one if you've ever played with one you know manually by hand you push that hammer back it's really difficult to push back but it hits a certain point and it just drops it becomes almost weightless and so the point of those Springs that the putting downward pressure on the hammer so when the hammers in its reset position it's actually relieving sear pressure so your trigger pull weight is coming from your hammer spring your trigger spring and then how much pressure there is on the Sears in your trigger so we're relieving that sear pressure which allows us to use actually a heavier hammer spring because we're putting downward force against it but once that system cams over its midpoint after you pull the trigger it then adds that same spring force going forward to give added pressure on and hitting the firing pin harder so so in historically speaking if you're gonna mess with sear geometry it's it's just unsafe because it was designed a certain way and if you're gonna mess with Springs it can become unreliable that's where you're getting your light strikes and things of that nature so we're able to get down to that two and a half pound pull range and have a very clean consistent pull nice positive break once that break happens you don't feel any of the mushy over travel and then when the trigger actually resets its not pushing your finger back forward so really we've taken all of the the areas where you're saying well if you get if you if you want this are gonna sacrifice this was taken on it and said no that's not good enough so now you get that clean crisp two and a half pound pull harder hitting hammer energy and you maintain all of your reliability and all of our triggers our drop test certified sweet interesting so what uh where where's the next gun what's what's the next product it's gonna be put into we've actually I've put out a few posts on that on our hyper fire page I've got a lot of people asking for the what is the iwi X 95 or X 93 we've got it actually people asking for Benelli m2 triggers we've had some Ruger 10/22 inquisitions the scar and a CR ak-47 if I had to guess which one was next I would say we'd probably get pretty close to doing an 8k trigger I'm just since that's one of the more commonly used but we've also got a lot of questions about the the scorpion the scorpion and the iwi are probably that the highest to next in the wrong so between aka scorpion and the iwi I think one of the three of those is probably going to be B next nice oh that's interesting um the I guess the the x95 like people are you know looking for other options because they know those Bullpups man it's so weird how the the trigger works I guess weird in like the traditional context right because you're triggering your hammer like right up here but those have like the big long connectors that run the full length and everything so that's kind of interesting how to how to solve that problem oh and that's just it we haven't even we haven't even gotten to the point of looking into it yet we do have some more things in the hopper for the ar-15 for this year or for next year we just released our new safety selector that's actually having its official release on the 18th of this month but next year we've got some more potential trigger options and other parts coming out for the ar-15 and I would imagine that next year will be when we start the R&D and development on some of these other trigger platforms nice so you guys have a grip you're adding a safety get the triggers what our compensators compensators yep so those are the big ones that we have right now and then we've got a charging handle that we've actually had some samples of during shot show this year so that one is kind of in it the next one in the hopper we just got a few final things to finish up and then things I can't quite talk about yet or some more trigger options so these ones are are gonna be pretty pretty crazy so nice well if you got a if you got a notepad next to you add this one to the list so I've got this I WI Galil yes right okay like and the trigger on it is like super see if I can get some white behind me super long and oh wow it's kind of mushy it's milspec key yeah and you know it's it's funny collect what I want to pick this up I'm like well that's not bad for an A K and then I'll shoot it back back-to-back with my my three gun rifle and it's it's pretty bad when compared to like a match trigger you know yeah when I shoot like a milspec AR trigger next to it but once you get out like something something decent in like the three three-and-a-half pound range yeah you need some love hey I'd be more than willing to to see what they look like and play with it that's kind of you know that's where ideas come from man just take a look at them see what happens and if it looks like a good market we go for it sweet yeah I just broke that one all been the so it's it's cool you guys were up to cool stuff I like to see the the innovation come out Terry's an interesting dude met him for the first time at a NRA annual meeting and just like a pretty pretty interesting person to have on staff and it's nice to have like those those visionaries that look at things and think like oh this can be better you know yep when you look at a lot of those guys that are really heavily into engineering and science and a lot of times they work best in their little their little cubbyhole you know stuffed away somewhere else they don't like to talk to people and that's that's one of the things I absolutely love about Terry's because you know I understand what he's talking about no matter how technical he gets but then it's easy for me to translate for him when he's talking to people but what I love about him is that he's he's always willing to talk to you he may not always you know you may not always understand when he starts getting really technical with things and and he may not catch some of the jokes and things like that at times because he's thinking about the next technical thing he's going to talk about but just just really a phenomenal guy and one of the things I love most about him um and I think I said it before that most other people don't get to see is that he is just so kind-hearted for everything every single day that he comes in here it's not just okay what can I design today all everybody leave me alone it's like no how am I gonna take care of my guys today oh you need this all right done take care of it we got you and so his mind is always going towards how do I take care of my guys how do I design the best products possible and and how do we take care of our customers and it's just amazing that's pretty great yeah and we've heard some cool customer service stories from you know when we were hanging out at trigger con so it sounds like you guys are having as they're having some good successes in that front as well so that's great to hear man well then be the main topic that we're here to talk about is something you mentioned in in passing when year again we were at a Jeff Kirk World memorial match and I thought it was pretty interesting you said that you're overcoming an injury and so you've been just getting back into to working out hardcore recently and you said that you noticed in those in the shoot off The Stand and Deliver type of stuff where you're nice and stable and everything just keeping your long guns held out more was was much easier lately because of the physical training that you're putting in to give us a little bit of background on that and what what uh what you meant by that yeah so I mean completely long story short you know back and I'm actually medically retired from the military got medically retired back in 2012 it's new spinal injuries and a lot of our threat arthritic type symptoms I had Lyme's disease meningitis whole ton of stuff had to learn how to walk again so I am over the last so over the last you know about seven years I've been dealing with all of these things and you know I was never supposed to run again I wasn't even supposed to walk again and so I've been dealing with these things but finally I got the VA to actually look into and work on some of these things so back in last year I was still running with all the normal pains that I had I couldn't actually wear my gun belt between between stages because otherwise my back would give out and I wouldn't even be able to stand up so I had to take my belt off between every single stage and all that so in January and December of this year they actually went in and burnt out nerves in my back so that helped out and then in March I had wrist surgery done I had a lot of issues with my right wrist so even just halfway through a stage also my hand would start giving out and I wasn't able to hold a pistol as well so there was a little bit of things with that but after my wrist got fixed I started doing some more training got back to my dry-fire training and I kind of got right back to where I was before all the surgeries and all of a sudden I had this break for about a month month and a half where I didn't do any matches and I didn't do any dry fire training but being that my wrist and my back were finally better I started hitting the gym again I started hitting it really hard I've always been a fitness enthusiast back when I was in the military before I got hurt I was 225 pounds at 6 foot 3 in very good shape and so what I noticed in that month and a half it was the only thing different that I had done was getting on a slightly better diet nothing crazy but hitting the gym every single day and being very deliberate about what I was doing working on certain things that would benefit me in 3-gun so thinking of all of the motions that we do in 3-gun all of the different muscle groups that you use building ups not only strength but stamina in those muscle groups and the very next match I shot I was it was a smaller local match but I was up by about 15 to 20 spaces where I would normally be and the only thing that I was able to attribute that to was the fitness aspect of it so I started looking a lot more into it I've got a lot of friends a lot of contacts that are into nutrition fitness all these different things so I started doing a lot of research and that just really became prevalent to me was that everybody's looking for the next leg up you know what what's the next pistol that I'm gonna buy a shotgun rifle gear everything Oh what's the newest latest and greatest you know you know quad loading or Drive fire technique you know what can I do to get better and I've yet to hear a single person talk about fitness other than oh I'm gonna go do some sprints before this next match mm-hmm well that's not specific to what we do how do you think football players and basketball players and baseball players all get better at their craft they have a very specific regimen that they have set up for those sports how come nobody's done it yet for 3-gun so that's where this whole idea came in I got to say you're you're putting together like a specific program now is this just for yourself are you gonna be sharing this program no I'm gonna be sharing this program so actually November December in January it's a 90 day starter program so there's no there's plans for an entire huge fitness aspect around this so I actually own my own LLC outside of what hyper fire does and that's based solely around training and now I'm throwing in a fitness aspect to it so there's a program that I'm introducing I have a test panel coming through November December and January to run through this program to prove the results and then hopefully in March of this coming year I will release an actual program that will help three Gunners at any level continue to progress and start to focus on that aspect if you really want to be the best in 3-gun you want to progress in 3-gun I wholeheartedly believe you have to focus on fitness most people just don't know where to go so I'm creating that very cool so don't I've give us the secret sauce here but when we talk about the specific things that we have to do for 3-gun um a lot a lot of the things a lot of time you know we're carrying like a rifle on our back shotgun in our hand pistol on her hip so we're running burdened yep um 20 yards 30 yards up to 100 yards for you know a long stage something through the the forest like a you know Missouri 3-gun or like generation 3 gun that's going on right now so what what kinds of exercises are you prescribing for that type of training so a lot of the the exercises that are that are coming into this are derived from both football and baseball so if anybody's ever done football before you've got a lot of you know your side by sides your side asides karaokes your back pedals things of that nature so a lot of it for the for the beginner side of it a lot of it is centered around warmups stretching and then basic movement drills because I can't count how many times I've been out two three gun matches and when you see somebody have to sidestep or backpedal somewhere it's completely and utterly foreign to them and even if it isn't for them you know they look like they're not gonna trip over themselves they don't do it very well so like I said a lot of it is based on on on football and baseball style drills but also it's based on high-intensity interval training so if anybody had you know is into fitness at all already you've probably heard of high-intensity interval training unless you've been living in Iraq and what's really great about that is 15 minutes a day for three days a week of high-intensity interval training is about the same as spending an hour straight at a steady pace on a treadmill running and who wants to do that nobody wants to do that even when even back when I was at my prime I didn't want to do that so there's a lot of benefits to it you know and it the program is centered around 3-gun and how can we get better as three Gunners but the reality of it is two is just being healthier in general is gonna help you to live longer so a lot of us three Gunners a lot of people in the in the – a you know realm we're very stubborn you know it's all it's all red meat and bacon and how much beer can I drink and all that kind of stuff it's like well you know you say that now but when you hit 60 and the doctors telling you that your heart's gonna fail on you you're gonna change your tune so why not change it now so the idea behind the program is not to completely revamp people's lives it's not to give something to where you have to dedicate four to six days a week in the gym for an hour two hours at a time it's it's a very simple program that has daily warm-ups and stretches to keep your body limber to keep you healthy and then those three days a week of high-intensity interval training and that's really kind of the first portion of get everybody broken in nice and smoothly and then after that there's some rather CrossFit similar drills that people can go through I mean you think about it for instance when I'm out with a rifle or shotgun and I'm swinging around two different targets think about what muscles you use well in baseball there's a lot of techniques where you would take a medicine ball you're essentially working on your obliques throwing it against the wall catching it swinging back and forth so you're working on those same muscles when you're doing target transitions and 3-gun you have to move fast and stop so it's being able to do those explosive movements stop on target and continue to engage so like I said a lot of its derive from football baseball a lot of it involves high-intensity interval training and then injury prevention with the warm-ups and stretches okay well give us a some like specific exercises like like what would one of these you know 15-minute exercise sessions look like so high-intensity interval training is based on high periods of intense activity followed by periods of rest so essentially you would do for instance if everybody's seen battle ropes so you walk into any gym around anywhere and they've got the two ropes and you see people doing this with their hands you know that would be something where you go as hard as you possibly can for about 20 or 30 seconds and then you stop for 20 or 30 seconds pick that back up and do it again on so you'd have a cycle of that for about 15 minutes you might have three different workouts let's just say you did five minutes of that so you'd end up going with five sets of doing that and you would move on to another workout such as Sprint's right you could have shuttle sprints so it's about 20 20 seconds 30 seconds of shuttle Sprint's back and forth followed by 20 30 seconds rest so it's something that can be easily done it's very there there's no equipment needed I mean there are certain ones if you want to do you can get equipment for it but you're talking things like even if you ride a bicycle even if bicycling is your thing you've got two bikes in the garage you've been meaning to take it out you can go out and ride your bicycle go as hard as you can for 30 seconds rest and Coast for 30 seconds so things like shuttle sprints if you've ever heard of 60 120 s so it's 60 seconds of sprinting your heart out and then 120 seconds of just walking so it's anything that that severe that extremely elevates your heart rate gets your blood pumping and then suddenly you're kind of shocking your body into this wave right your body never has time to catch up but when you're doing a long-term run for instance a steady pace jog for an hour your body hits a certain point and it just stays there and eventually your body becomes comfortable not to say that your legs aren't burning and your lungs aren't burning but your your metabolism isn't doing what it's supposed to be doing so that's why this 15 minutes three days a week is more effective I guess like I said really things like battle ropes the Sprint's I'm gonna have an entire database of about 15 to 20 different workouts and there's many more than that that you can do but this entire program is based around making it as easy as possible so you can literally just get home from work and if you don't have 15 minutes where you would normally go sit on the couch or check Facebook on your phone if you can't do that then you have no use looking into it and you have no use complaining about where your performance is hatton three guns so again it's it's built around simple exercises that we can do with with no equipment and that anybody can do three days a week so yeah and if you don't have 15 minutes you're full of shit because like you said you definitely waste 15 minutes a day looking at Facebook on the phone or if you watch any television at all when I guarantee you that anybody that watches this podcast you even spend 15 minutes thinking about what you should do yeah just make it a no-brainer three days a week when you get home to say hey I'm gonna do these things even the stretching and warmups right so I say 15 minutes a day for three days a week there's 15 minutes of warm-up and stretch then the 15 minutes of the high-intensity interval training so you don't hurt you know but then every other day of the week just involves the warm-up in the stretch so you do have six days a week where you do the warm-up and stretch and then three of those days a week where you do the high-intensity interval training but again even examining my own life from single dad I work at hyper fire and I'm constantly gone it matches I mean I just went three weeks in a row traveling the country driving to each of these matches and I guarantee you I had hours a day that I could be dedicating to this kind of stuff so again 15 to 30 minutes a day not a problem don't don't be like that you have things that you can do without a ton of equipment to so they get rid of that hurdle in the excuse as well so what kind of I guess what kind of results are are you looking at here as far as improvement in your in your competitive shooting game well so I'm a firm believer that being able to shoot slower or as Jake Litella likes to say shoot boring you know when you get into your position you're not just sitting there pulling the trigger as fast you can you know trying to hit the target you know I shot five times and I hit once now I can move on spend your time getting your hits and if you can improve your movements in between those positions you know how to move properly you could break out break away from a position a lot faster you'll see improvements in your time through that not only that but your manipulations the ability to carry that gear get it out of its position a lot faster comes more naturally when your body is healthy and in shape so that's that's where a lot of that improvement is going to come from so the idea here too is that this this program isn't some change your life program it's not some insanity program you know I've seen so many people do p90x insanity all these other things and they get one to two weeks into it they're like f this I'm done I'm out I can't do this now this is crap so so this again thinking of all the people that are actually involved in our industry and in competitive shooting they're not the kind of people that are suddenly going to go change their lifestyles so they can be good at three guns so if you can improve in small increments and show people that hey this is going to work eventually you create that drive you create that desire to go even further and that's where the more in-depth more advanced fitness instruction that I'm getting into is going to come from so the idea is getting started slow get them get them seeing results right away I guarantee you every single person that does this is gonna see results unless you're you know already a marathon runner and this program isn't going to do anything for you anybody any of these any of us that are out there drinking beer eating steaks and bacon and never getting off the couch or out of our car you're gonna see results in it and it's gonna be in those times those times from moving from position to position and how you feel when you're done you're not getting so when did you're able to maintain a higher speed and then things like you know the adrenaline the shake is going to start to go away because not only is your body strengthening but your body used to a high level of intensity so your body's gonna start to say oh this isn't so bad when I'm doing this 30-second run through a stage right now those are some real tangible benefits yeah when you talk about the putting yourself through regular stress then when you on that stress on the weekend it feels just like a normal state and your body's like okay this is what we do we know we know about this state here this is exactly our home and they've done they've done panels on it they actually took over the course of six to eight weeks they took like ten or twelve people and they had half of them do steady pace runs four days a week for a half an hour a day and then they had the other half do high-intensity interval training 15 minutes a day three days a week and the people that were doing the high-intensity interval training could handle twice they had twice as much stamina as the runners at the end of this period so this high intensity interval training is shocking your body into a constant state of you know oh I'm up here all down here and giving your body that shock your body eventually naturally starts to be able to handle more stamina more stress and it's actually been proven to strengthen your heart for the long term it burns more fat over the course of 24 hours than any steady pace run all of these different benefits so over the course of time over even one season of 3-gun you are going to start to see those benefits and the great thing about us all doing three guys everything's tracked on practice core everybody writes down or is everywhere so you will be able to see a steady improvement now granted I can't do anything about your shotgun break and I can make you move faster on that stage all right I love that so for me personally you know I've told the story on the show many times that I used to do a lot of obstacle racing Spartan races tough mudders water – things like that and when I started getting like you know serious about one to improve and make the the races go smoother and everything I joined a CrossFit gym here in Colorado and I remember talking to the one of the owners Jesse and actually I don't know if I ever told him this but I should and we were talking about that I'm talking about goals and everything this is like just a consultation I'm like you know I want to get better it climbing the rope climbing walls running you know that's that's like my primary and he's like okay well we're gonna get you we're gonna get you squat and heavy we're gonna get you dead lifting and clean in and that's gonna make you a better a better runner and I was like this guy's full of shit in my mind I was just thinking like want to get better running you just run right ya know he was right and like I in just two months after I start started working out there with lift and heavy and the high intensity workout so you're doing there's nothing we ever did was any longer than like 14 minutes or anything but an hour is excuse me a race is several hours so I always I couldn't match that up but then I went ran a 5k and took like three minutes off my time that I had been you know bumping on for like the longest time I was like oh Jessie totally knew what he was talking about weird and that's and that's and that's what this is based on is that you don't have to do all these things that you see all over the place again there's not all the the running five ten miles there's not you know all this stuff if you can do I mean I guess if I told you that you can do a smaller amount in a shorter period of time you just have to make it a habit would you not do it or are you gonna sit there and continue to say well I'm going to do a couple Sprint's three days before this match and then I'm not going to do anything but I'm gonna I'm gonna complain when my performance is poor no you're not gonna do that I mean not if you're if you want to be a better three Gunnar you got to listen you got to do it and and this is an easy way to do that right all right so it's it's Sunday here you've got the the work week coming up and you've got a Saturday so including today you've got seven days give us an idea of what your personal training regimen looks like over those seven days over the next seven days right now I'm in a lot of the the movement drills so I'm actually in a this whole program we've been talking a lot about the the high-intensity interval training um there's actually going to be 90 days to it there's 30 days of the high intense high intensity interval portion there's a 30-day more aerobic portion to get your body more limber and then there is a 30-day more of your strength training portion so right now I am in more of the movement more of the aerobic portion so tomorrow I've actually got shuttle sprints so that's that's my main thing tomorrow and then on Tuesday is just a stretch and warmup day keeping muscles and everything limber Wednesday I've got a whole plethora of football movement drills I'm going to be doing so it's involving karaoke side shuffles Sprint's cone drills all sorts of stuff like that Thursday again is going to be another warm up and stretch day and then Friday I haven't quite figured out what I'm gonna do here I'm actually in the phase of testing out certain workouts so I haven't quite picked what I'm gonna be doing on Friday I got you so you've got a workout day rest a workout day rest day workout day essentially you're still doing something every day because you've got 15 minutes of the warm-up and stretch routine and but that's just to keep your body limber again the idea behind this I personally I'm the guy that has a typical workout regimen of lifting weights you know you know there's the arm days the chest days all that kind of stuff that's what I'm normally doing but I'm completely getting rid of that right now to make sure that this program is working so I am in that that movement drills phase of checking everything out before I really start this test panel in November against it so is our most of the workouts you're doing outdoors they indoors what kind of space do you need to do they can really be done either it's just dependent on what's available to you a lot of people that I have met don't necessarily have access to a gym or something like that they can do it at but I know tons of people who've they've got a backyard if you simply have a backyard or a park that you can go to it's extremely simple to do and again this stuff doesn't require any type of equipment however doing things like the cone drills and stuff like that you know helps to go buy a cheap set of flag football cones or something like that to do these but you can you can truly do it anywhere I know people who do workout routines like this in the parking garage at work they take you know they take 10-15 minutes after they're pulling back in parking their car from lunch and they say you know what I'm gonna do this real quick let me throw on my tennis shoes and do it that's that's what this whole workout is based around so something portable that you can take anywhere yellow it Lola I guess low equipment intensity exactly exactly and if you go on vacation even if you are in the middle of the the weight training portion and you go on a vacation where you're not going to have a gym or something there you can cut in some more the high intensity interval training just to keep things going on and you can do it anywhere so there's small portions that may require you to do some weight training but right now currently I'm looking around us as competitive shooters what do we have that I can substitute for weights okay so I mean heck if you can be doing the workouts with the firearm that you're going to be using for it why not mm-hmm yeah this Galil here exactly and so when you're gonna be working on shoulders a lot of the workouts are helping you strengthen your shoulders for that ability to get your rifle up stop it and hold it out there so you're not getting shaky if you're going for a target that just you know you can't seem to hit and so yeah why not use that same rifle that you're gonna do it with yeah that makes sense so if you can do it like your basement or your backyard or something like that that would help out exactly exactly and it yeah and I apologize for not being able to be a little bit more direct on that I'm actually like I said I'm in the phase of testing out the workouts and if something's not working out not feeling good really you know once I physically do it I'm going mad I don't really see how this relates I'm getting rid of it so there's there's a lot that's gonna go into it but but yes the ability is the thing is it's like we have three Gunners ranging all the way from youth three Gunners at ten twelve years old all the way up to guys that are just simply doing it for something to keep them active at 70 years old you know so the idea is for this entry level portion what works for everybody then you can advance from there and so the ability to do it with these low amount of time can be done anywhere limited amount equipment really trying to create a program that says why not you know one good reason why you can't do this and I'll leave you long I like it so when you do have your your program available in the springtime here where is it where's it gonna live where were you gonna make it available at well I'm I'm debating on that right now so I do I have a web page as well I'm debating on how I'm gonna do that a lot of it I'm thinking that I'll probably just start to dole out in small pieces over social media and YouTube okay at first and if if it gains a lot of traction if there's enough of it then I will be finalizing it putting it on the website as a package that you can buy either that or an online access sort of thing but the other the other thing for me too is I you know it's more of an enjoyment piece for me so I'm still in debates of whether this is something that I'm just gonna continue to piece out online and let people just kind of do it as they may or if it's something that I actually want to sell and maybe potentially create creative business around I'm not quite sure yet but I'll get more of that figured out but definitely social media and YouTube first right so for those those that are listening on the podcast later Ben just did the International making it rain symbol I'm just gonna be for free well bed work you know where can we follow you if we want to be the first to to check that out and to see the the program as you're put now so even even starting over the next couple of weeks I'll be releasing just brief little videos won't be any won't be descriptive on anything but you can catch them either on my Instagram channel which is BP underscore 3-gun or you can catch them on my facebook page which I actually do not have a business Facebook page but my personal Facebook page is just been drench Peterson so you'll be able to find them either of those two spots I will be having a new Facebook page coming out that'll coincide with that but the main the main spot where you're gonna start getting to see stuff even now is going to be the BP 3 BP underscore 3 gun on Instagram very cool well we've got your your insta I'm linked up in the the YouTube notes here and we'll put those links and this show notes as well and Ben if you do get that uh that Facebook page let me know and well we'll uh we'll send you a link to that your way so final piece which I think is like kind of a foundational thing but we did skip over and we we got to the sexy stuff which is like the actual physical fitness is nutrition so when we're at a match and they're like oh hey match match foods available usually it's something you know guilty savory it's probably got some french fries added to it burgers and beans ribs exactly so let's talk about the the nutrition piece so I know from the the sports that I've competed in as well nutritions huge day of nutrition nutrition during uh during a race or during a match but what is like your nutrition plan or what is it gonna look like for I guess weeks and months leading up to a match really the nutrition side of it I have a lot of different things that I've tried in the hard part with nutrition is everybody's different I can tell you the basic cookie cutter stuff that any fitness person is gonna recommend to you know eat eat nuts and avocados and cut out carbs on these certain days you know you can try carb cycle and all that kind of stuff the idea around this program is you still can have a lot of the things that you have grown to love over the years it's just knowing what portions and moderation to do it in as well as you know things like when we're in when you're in active sports you know there's a reason when we were all kids playing sports they brought out orange slices and bananas and things like that the potassium the vitamin C the you know amino acids that's in all that stuff really helps you out so there will be some of some recommendations that go along with that but again not causing shock to everybody system was used to eating again steaks and bacon all the time there isn't gonna be hey you need to start eating kale and avocado just sticking with a lot of you know you chicken rice fish vegetables like you know green vegetables broccoli you know asparagus Brussels sprouts things of that nature are all very good for you and if you can just tune a little bit more of that into your diet it'll be a lot better for you so there will be more that comes into that but I'm personally not a new I know I have the things that I stick to most of my diet consists of chicken rice and broccoli I mean I eat that so much I'm surprised I'm not sick of it but that's just me personally because I do delve a little bit deeper into the fitness side but I actually have a friend of mine who is a entry level nutritionist and we're just going to be working on a very basic guidelines that will go along with this fitness program to say hey if you want to add just the cherry on top try to stick with these few things so it's meant to be very simple sticking with your basic food groups and just saying hey you know what I'm not gonna have that second Bowl ice cream oh no you know what I'm not gonna drink six monsters while I'm out at 300 of their monster man it's I follow hundreds upon hundreds of people are not to mention all the people that I just personally know at these things and it's ungodly the amount of monster that is consumed by these people I'm surprised that monster does not just sponsor me I mean I'm not you know all the to a stuff but I am so surprised that half these people don't have monster all over their jerseys because I've watched somebody consume eight monsters in one day at it oh my god at a three-bed course and I'm just going home dear Lord like no wonder you're shaking and not able to move it yeah yeah holy crap yeah the worst worst time I had with monsters when I was driving back from Kentucky to when I when I lived in Austin so Kentucky to Austin I think it was like 1414 a half hour trip or something like that and I was gonna make it in one and I left at like five something Kentucky time and man I I drank like way too many editing energy drinks overnight and by the time I got to my house and I'm like lying in bed like I was like literally shaking up like okay this is not good I've got problems here still hit a long-range target what do you mean sleep that's pretty much what it was like why am i shaking right now well that's that's what a lot of it is so the nutrition side and and really the recovery side of all of it is number one getting your eight hours of sleep so I know a lot of us have extremely busy schedules and doing things like drinking monsters we feel like it's helping us stay awake you know you know a lot of people in three guns smoke or chew you know and all if I just you know if I have these cigarettes while I'm driving I've got two more hours to go you know on their Drive things of that nature if you're just learning to to start cutting those things out and doing them in moderation I drink monsters myself I am no I am no fitness guru I have no you know I haven't been doing this my whole life I'm just finding the little things to change so for me it's okay after lunchtime I'm not gonna drink any more caffeine having a monster in the morning is not I mean it's not good for you but it's not it's not horrible for you if you just do one and you're done you know by the time the afternoon hits you're staying away from things like caffeine high sugar content all that kind of stuff stick with some waters you will sleep better you will feel better and cutting out a little bit of that monster or sweets or anything like that combining it with this training program or any training program you're gonna start to see results of losing weight feeling better moving faster all of these things so again the nutrition portion of it's gonna be very basic and it you don't have to change your entire life to do all of it so mmm-hmm just cutting just cutting out the last monster of the day I think would help yes exactly one yeah why see people chug in one like when they're on their last stage and it's five o'clock in the afternoon exactly oh my god well it's it's such an interesting thing too because the you know when you think about 3-gun and you think of like a save just you know a two day three day match something like that Friday Saturday Sunday when when you think of it as an athletic performance almost everything that we do is out of alignment with that performance right so we a lot of times will travel overnight to get there early walks you know sleep for a little bit walk stages and then that night we're gonna go out to like a big Mexican dinner with a bunch of friends and have a few margaritas so now we're we're sleep-deprived we've eaten like shit we had some alcohol maybe we get to bed a little bit too late but you got to get up early to go to that first stage so like already that's kicking off the wrong the wrong pace and so and if you take that a little for you're having PB and J's on the on the rain or maybe you didn't wash your hands you're ingesting a bunch of lead now you're catching monsters like easy to go up no and and and not quite have it together so when we talk about like match nutrition what's like some things that we can bring to a match and and eat during stages that are gonna give us the the energy that we need to continue but not be that synthetic you know mazdoor nas type of stuff really the the actually the peanut butter and jelly sandwiches are really not that bad it I mean obviously depends on the peanut butter and the jelly that you're using but things like that are actually very good for you you're going to get your protein and a lot of other good nutrients from that peanut butter eating the carbs with the bread is not a big deal because you're you're literally consuming it and burning it straight off while you're running through these stages but otherwise a lot of things like you know bananas oranges apples brings you know nuts water stay away from fruit juices but you know you might you might think about some electrolyte beverages I get a lot of the little electrolyte packages and I drop them into a water while I'm doing that those are the things that are gonna keep your body operating optimally that the way that it's supposed to I mean just having those little things it's not about filling you up it's just about satiating the hunger so you're not too worried about it making sure your body's got some nutrients to consume I'm also big on protein bars every time I'm at a match if you've ever shot a match with me you know I've got one pocket in my gun bag that's always got granola bars trail mix protein bars all that kind of stuff in it and those are the things that keep me filled up and when I'm doing my workouts and when I'm when I'm just kind of munching and satiating my hunger throughout the day on a match I felt tenfold better now are you eating when you're hungry or are you eating at plan times throughout the day like during stages or or after you Shooter before you shoot generally personally I'm I eat eight times a day so I try to consume three to four thousand calories a day when I'm at these matches that doesn't really happen so yes I try to stick with you know it depends on whether the match is an ampm format or whether it's an all-day format I do try to eat at certain times a day and I've been on my diet for so long now that those are the times that they when I'm hungry so that is my signal personally otherwise I've also seen a lot of people where they just set alarms on their phone especially if you are the type of person that just eats because you're bored or when you are hungry you just engorge yourself on everything set specific amounts that you're allowed to eat and put that on a a timer on your phone set an alarm say hey eat this at this time and just let those alarms go off during the day if you everybody's got their phone in their pocket cuz they're getting ready to video themselves or one of their buddies out on the stage so you're gonna feel it go off oh hey I got to eat a protein bar real quick or hey I'm gonna eat an apple real quick and it's just those easy reminders when you start getting into those habits again you're gonna start to feel so much better so personally I let my hunger dictate it because I've been on my diet for so long my body's used to it but most people should be setting some sort of a schedule or sticking to it because the thing is if you don't do that if you don't you know snack when you start to get a little bit hungry and you don't you know eat the right portions while you're doing that what's gonna happen is you're gonna get done shooting for the day and all of a sudden once you get there to the you know the main clubhouse or wherever you guys are going at the end of the day that's when you be like nope screw this man I want nachos I want steaks I want burgers you know that that's when it's all gonna go out the window and then you've spent your entire day starving yourself and now you're just shoveling fast food and crap in your face because you weren't managing throughout the day yeah that's but it's very true and it's easy easy trap to fall in as well especially when you're traveling cuz you got that that mindset of like oh I'm on vacation now Oh Kasey's pizza and yeah I can't even think about it right now I just spent three weeks on the road it's disgusting yeah well then how much water are you drinking during a normal match day and then do you do the like the the runner or biker thing where you kind of hydrate the day before oh well I mean the thing is for me is it's 1 gallon a day no matter what so I work out six days a week anyways so you know it's that normal gallon a day but when I'm going into really intense periods of periods of working out like for instance even even during 3-gun events when I'm at my hotel on the road or something like that I will do sit-ups push-ups maybe some shuttle Sprint's in the parking lot real quick in the morning to get warmed up and then I'm going and I'm shooting a 3-gun event all day so those times you know there's usually a little bit more water consumed but nine times out of 10 you know I'm just keeping track of okay I bought excuse me I bought a twenty four case of water it's in the back of the truck I know I need to drink X amount of these throughout the day and anything outside of that just good for me but yes hydrating the day before even two days before is always a good thing making sure you're getting those electrolytes because if you're if you're waiting until the day of to do it you're not benefitting yourself in any way shape or form and that's something all of us should know we mean we've been told that our whole lives you know if you've ever been in the gym the military any type of workout routine even back in school they tell you you need to be drinking water the day or two prior to an event like that so yeah definitely I do usually try to I bump up the amount of electrolytes and things like that that I'm doing the day before but my water intake personally doesn't change and if you just get in a good habit of that you know you'll be pretty good all right well I think that's a it's a pretty good foundation for the the sort of mindset we need to be getting ourselves into for physical training for for 3-gun been we'll be keeping an eye out when you do have your programs available we'll be looking at BP underscore 3-gun on Instagram and watching you do your workouts take your gym selfies and all that stuff I try not to do too many of those we're right on well Ben thanks for thanks for being here on the three gun show if there's one thought or one piece of advice that you can leave the audience with what would it be the number one thing is you are the only person who can change your performance out in 3-gun you can't manage you know gear breaking things like that but what you can manage is how you take care of yourself and the amount of training that you're willing to do and if you're not willing to put in the work and this program certain things like this are designed to be small amounts if you can't sacrifice even that small amount then you have no reason to sit and complain when you're not getting better so focus on that get that in your mind keep an eye out on my social media pages and I will start getting some content out there and I promise you you give me a little bit even in your normal everyday you don't have to change ever anything you will see results I love it Ben that's a great final thought thanks again man for being here on the three gun show appreciate you sharing the knowledge with the three gun show community and thanks for for your time on the Sunday here man yeah I appreciate it thanks for having me

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