Junk Training and feeling the pressure

Published on July 3, 2026
Duration: 8:00

Ben Stoeger, a recognized authority in competitive shooting, addresses two key topics: the concept of "junk training" and managing match stress. He emphasizes that training should always be structured and purposeful, defining junk training as shooting without critical assessment or engagement. Stoeger advocates for training under pressure to simulate match conditions, suggesting that individuals should intentionally introduce stress into their practice routines to build resilience. His advice is grounded in his extensive experience, including his book "Match Mentality," which delves deeper into performance under duress.

Quick Summary

Ben Stoeger defines 'junk training' as shooting without structured purpose or critical assessment, emphasizing that training should cease when mental engagement drops. He advises competitive shooters to manage match stress by simulating pressure during practice, focusing on on-demand performance under duress rather than just raw skill in relaxed settings. Measuring training by time and reps, not just round count, is also recommended.

Chapters

  1. 00:00Intro: Junk Training & Match Stress
  2. 00:08Question on Junk Training
  3. 00:16Round Count vs. Quality Training
  4. 00:37Stoeger's Training Philosophy
  5. 00:44Individual Practice Structure
  6. 00:55Round Count in Practice
  7. 01:05Defining Effective Training
  8. 01:24Mental Fatigue in Training
  9. 01:40Cutting Off Training
  10. 01:44Physical Fatigue in Training
  11. 01:58Round Count vs. Time/Reps
  12. 02:05The Problem with 'Junk Training'
  13. 02:16Maximizing Good Training
  14. 02:32Question on Match Stress
  15. 02:49Seeking Answers from Influencers
  16. 02:56The Challenge of Match Pressure
  17. 03:05Stoeger's Book: Match Mentality
  18. 03:15Training for Performance Under Stress
  19. 03:24On-Demand Performance
  20. 03:39Instagram vs. Real Conditions
  21. 03:54Internalizing Pressure in Training
  22. 04:05Simulating Match Conditions
  23. 04:19Bringing Pressure to Practice
  24. 04:37Increasing Pressure with Competition Level
  25. 04:52Overview of Match Stress Management
  26. 05:08Book Recommendation & Outro

Frequently Asked Questions

What is considered 'junk training' in firearms practice?

Junk training is defined as shooting without structured purpose, critical assessment, or full mental engagement. It's not about the round count itself, but rather the lack of deliberate practice and the point at which mental fatigue causes disengagement, even if it's a small percentage drop from peak focus.

How can I manage stress and pressure during competitive shooting matches?

To manage match stress, you must actively simulate pressure during your training. This involves practicing under conditions that mimic the stress of competition, rather than solely focusing on raw skill in a relaxed environment. The goal is to build resilience for on-demand performance when it counts.

Should I measure my firearms training by round count or by time/reps?

Measuring training by round count can be an outdated approach, especially with the rise of dry-fire practice. It's more effective to focus on the total time invested in deliberate practice or the number of repetitions completed, whether live or dry, as this better reflects engagement and skill development.

Why does match pressure increase as I progress in competitive shooting?

Match pressure tends to increase with higher levels of competition because your personal investment and seriousness also grow. As you aim for more prestigious events like Nationals, the stakes feel higher, leading to increased self-imposed pressure that must be managed through targeted training.

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