Phill - I confess to some degree of sloth - due to age!!
I no longer adopt any specific schedule - I do any aspect as and when I think of it or when convenient. Range time is when I can make it but dry fire is usually on a whim at some stage of day in the office. Knife too is similar - stand up - retrieve and deploy - can I still do it well enough?
I can no longer achieve what I could 20 and more years ago but - reckon to maintain best fluency I can. I notice muscle memory with gun in particular is rarely too degraded - it appears in hand as an extension and always feel natural - I am glad for all the shooting over my lifetime that helped build that.
I practice observational skills at all times all days - that is one thing I do not let slip.
I read someplace where it took maybe 3 thousand iterations to implant muscle memory with say drawing your firearm. Dry fire seemed to help when I got stupid and pulled the trigger instead of squeeze, I just didn't do it enough but feel it was important. Thanks for the reminder, maybe I should get back to dry fire, it would help to strengthen my arms.
According to Kelly McCann in his Combat Shooting video series (by Paladin) 'muscle memory', which we might define as unconsious action, takes half a million reps or more. This would be something like an assembly worker type of thing. Five to ten thousand reps gets you to a 'familiarity' stage, where you are less likely to f-up, but the action still needs conscious direction.
Mental - daily.
PT - daily.
Dry fire - daily.
Empty hand - twice weekly or more (sparring less than monthly).
Range time - weekly or biweekly.
Bladed weapon drills - biweekly or less (sparring less than monthly).
Baton/yawara drills - monthly or less (sparring less than monthly).
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