The Complete Shooting Athlete
Alexzander Jones
Multi-sport12-Week Human Performance Shooting Program
Train like an athlete. Move like an athlete. Perform like an athlete—with a gun in your hands.
The 12-Week Human Performance Shooting Program is built for competitive and performance-focused shooters who want to become stronger, faster, more explosive, and more efficient on the range.
Shooting performance isn't only about what happens when the gun goes off. Your ability to accelerate, decelerate, change direction, enter and exit positions, stabilize the body, maintain grip, and repeatedly produce force can directly impact stage performance.
This program combines structured strength and conditioning, athletic movement development, daily dry fire, and live-fire integration into one progressive system.
WHAT YOU'LL TRAIN
- Full-body strength and power
- Sprinting and acceleration
- Change of direction and deceleration
- Explosive and reactive movement
- Single-leg strength and stability
- Grip and trunk development
- Shooting-specific footwork
- Draw and first-shot efficiency
- Target transitions
- Position entries and exits
- Shooting on the move
- Daily structured dry fire
- Weekly live-fire application when available
- Recovery and mobility
THREE PROGRESSIVE BLOCKS
BLOCK 1 — FOUNDATION Build strength, stability, movement quality, acceleration mechanics, footwork, and fundamental shooting skills.
BLOCK 2 — CAPACITY Increase muscular endurance and repeat-effort ability while learning to maintain quality movement and shooting mechanics as speed and fatigue increase.
BLOCK 3 — PERFORMANCE Turn your strength and capacity into usable speed, explosiveness, reactive movement, aggressive entries and exits, and match-performance execution.
This isn't a bodybuilding program with shooting added to it. The physical and technical training are designed to work together.
The goal is simple:
Accelerate harder. Brake faster. Move efficiently. Arrive ready to shoot. Leave sooner. Maintain control. Repeat.
Over 12 weeks, you'll intentionally develop the athlete behind the gun.
Build the athlete. Build the shooter. Bring the two together.
A
Dynamic Stretch
2 x 15
B
Jump Squat
4 x 5
C
DB Step Up
3 x 6
D
Single Leg RDL
3 x 8
E
Standing Alternating DB Press
3 x 8
F
1-Arm DB Row
3 x 8
G
Pull-Up
3 x 8-10
H
Side Plank
4 x 0:30
A
Dynamic Stretch
2 x 20
B
Falling Starts
6 x 5
C
2 Point Stance to Sprint
5 x 10
D
Side-Kneeling Starts
3 x 5
E
Broad Jump
4 x 3
F
Single Leg Broad Jump & Land
3 x 3
G
Sprint to Deceleration
4 x 5
A
Dynamic Stretch
2 x 20
B
Behind-the-Back Push Press
4 x 5
C
Plyometric Push-ups
4 x 10
D
Bodyweight Row
4 x 10
E
Bulgarian Split Squat
3 x 8
F
DB Lateral Lunge
3 x 8
G
Barbell Ab Rollout
3 x 12
H
Band Rotations
3 x 10
I
Dead Hang
3 x 1:00
A
Dynamic Stretch
2 x 20
B
2 Point Stance to Sprint
6 x 5
C
Accelerate to 45 Degree Angle Cuts
4 x 10
D
Z Drill
E
Sprint to Deceleration
6 x 5
F
Lateral Step and Sprint
6 x 5
A
Dynamic Stretch
2 x 20
B
Front Squat
4 x 5
C
Band-Assisted Vertical Jumps
4 x 5
D
Box Step-Off → Deceleration → Broad Jump
4 x 3
E
Pull-Up
4 x 10
F
Archer Push Up
3 x 12
G
Med Ball Rotational Throw
3 x 12
H
Single-Arm Band Row
3 x 24
I
Standing Band Adduction
3 x 24
J
Resisted Knee Drive
3 x 20
K
Toes to Bar
3 x 12
Alexz Jones
Alexzander Jones is a former U.S. Army Special Forces Green Beret, competitive shooter, and human performance coach. A USPSA Grand Master and former Division I football player, Alexz combines high-level shooting experience with an athletic performance background to help shooters become stronger, faster, more efficient athletes and translate those abilities directly to performance on the range.
This program is about more than getting stronger or faster. It’s about developing physical abilities that translate directly to your performance as a shooter. Train with purpose, move with confidence, and become a more complete athlete every time you step
Get The Complete Shooting Athlete
Jake Miller
USPSA Carry Optics Competitor
Verified Athlete"“I’ve always spent most of my time working on shooting skills, but this program showed me how much my movement was holding me back. I feel faster getting into positions, more explosive getting out, and much more confident moving aggressively through a stage.”"
Marcus Reed
Law Enforcement / Tactical Athlete
Verified Athlete"“This program gave structure to an area of training I had largely ignored. The combination of strength, speed, footwork, and dry fire makes sense. I’m not just getting stronger—I’m learning how to actually use that athleticism with a gun in my hands.”"