As a firearms instructor, I emphasize the importance of training beyond the basics. It’s not just about hitting the bullseye or mastering a fast draw—it’s about preparing for when things go wrong. In a high-stakes situation, your body won’t rise to the occasion; it will fall to your training level. You need to train for how you’ll react under pressure because when that adrenaline dump hits, everything changes. This is why training under stress is crucial for effective preparation and execution.

The Benefits of Training Under Stress

Focusing on fundamentals and improving accuracy is easy, but if you don’t know how to perform under stress, all that training could fall apart when needed. That’s why duress training is so critical. You’re conditioning your mind and body to respond instinctively when introducing realistic stressors into your drills. I often say, “We need our hands and body on auto-pilot so that our brain can compute the situation in front of us as it happens.” The more you integrate stress into training, the more effective and automatic your reactions will be in real-world encounters.

Let’s look at five ways to safely and effectively introduce stress into your training so that when the time comes, you’re ready. Remember that many of these drills are cross-applicable to other disciplines or activities. Thinking about how you react to duress and simulating it is an excellent step to improving your own preparedness. 

1. Beating the Clock

Time pressure is one of the easiest and safest ways to simulate stress. When a defensive situation unfolds, seconds count, and being forced to react within a set time frame can significantly impact performance.

How to Use a Shot Timer in Training:

• Start with a simple draw-and-fire drill, using a shot timer to track how long it takes to get your first accurate shot on target.

• Set a par time (e.g., 1.5 seconds from concealment) and gradually reduce it as you improve.

• Use the timer for follow-up shots, magazine changes, or multiple target engagements.

• Compete against a training partner or even yourself—knowing you’re on the clock adds a mental stressor.

As you become more comfortable working against the clock, you’ll naturally become faster and more efficient under pressure. Remember: Keep your finger out of the trigger guard until the muzzle is level with the ground. 

2. Elevated Heart Rate / Physical Exhaustion

Your heart rate will spike in a real-world encounter, and fine motor skills will degrade. You must practice shooting while fatigued to understand how your body reacts and train through it.

How to Introduce Physical Stress:

• Sprint ~20 yards, then immediately draw and fire at a target.

• Perform 10 push-ups, burpees, or squats before engaging.

• Hold a plank or wall-sit for 45 seconds, then transition to shooting.

These drills teach you to control breathing, stabilize your sight picture, and manage fatigue—skills that are critical if you ever need to shoot under stress. Performing physical tasks will also expose weaknesses in your carry gear. 

3. Simulating Adrenaline

Cold water immersion is one of the best ways to simulate an adrenaline rush. When your hands are submerged in ice water, they become numb, stiff, and difficult to control—much like they would under high stress.

Cold Water Drill:

• Fill a cooler with ice water and salt (to keep it extra cold).

• Submerge your hands for ~45 seconds.

• Immediately draw and fire at a target, focusing on maintaining grip and trigger control.

This drill exposes the challenges of reduced dexterity and forces you to rely on strong fundamentals. It’s also a powerful mental exercise—learning to perform under discomfort will make normal shooting conditions feel effortless.

4. Computations Under Pressure

In an actual defensive situation, you need to process information quickly and make the right decisions under stress. The “Go/No-Go” drill is designed to simulate this.

How It Works:

• Set up multiple targets, but only one is a “threat.”

• A training partner calls out a number, color, or shape—only shoot if the correct target is called.

• If an incorrect target is called and you fire, that’s a fail.

This forces you to think before you shoot, which is critical in self-defense. You don’t want to develop the habit of automatically shooting every time you draw your gun—real life isn’t that simple.

5. Partner-Induced Distractions and Verbal Commands

A defensive shooting situation is unlikely to be silent and controlled. People will be yelling, things will be moving, and chaos will unfold around you. Training with distractions helps you stay focused.

How to Train with Verbal and Physical Distractions:

• Have a training partner shout commands at you while you perform drills.

• Use loud music or range noise to make communication harder.

• Practice issuing verbal commands like “2 STEPS LEFT” or “GET BACK!” before engaging a target.

• Train with a partner who lightly bumps you or disrupts your stance to simulate a struggle.

This prepares you to maintain composure and situational awareness in chaotic conditions.

6. At-Home Stress Training Routine

Not everyone has regular access to a live-fire range, but that doesn’t mean you can’t train for stress in your own home. Dry-fire practice, when done correctly, can be an excellent tool for building muscle memory under duress. The key is introducing controlled stressors that mimic real-world challenges—without the risk of live ammunition. This routine will take about 30 minutes and will push your mechanics, decision-making, and stress-management skills. Make sure to follow all firearm safety protocols, using an unloaded gun and a safe backstop.

For example:

• Warm-up (5 min): Dry-fire with a shot timer.

• Cold Hands Drill (5 min): Hold ice packs before performing dry-fire draws.

• Physical Stress Drill (10 min): Do 10 jumping jacks, then dry-fire while controlling breathing.

• Decision-Making Drill (10 min): Use a deck of cards, flip one over, and only “fire” if it’s red (forcing cognitive processing).

Building a Routine for Duress

To effectively train under stress, it’s important to structure your practice sessions with intentionality. Start by warming up with standard drills to reinforce fundamentals before layering in stressors. Dry fire practice is an excellent way to build confidence before moving into live fire, allowing you to refine mechanics without the added pressure of recoil or ammunition constraints. Incorporating a shot timer is another great way to introduce time pressure, keeping you accountable and tracking improvements over multiple sessions.

Training in full gear—using your actual holster, belt, and concealed carry setup—ensures your movements are as realistic as possible. It’s also beneficial to rotate different stressors into your sessions so that you develop a well-rounded ability to react under various conditions. Finally, always end your session with a cooldown and self-reflection. Identify what worked well, where you struggled, and what adjustments you need to make for next time. This includes your gear.

Ready for Any Condition

Cold weather ––It’s just as imperative to train in the cooler months as it is when the sun is shining. Cold weather offers an incredible opportunity to practice drawing and shooting while wearing heavy clothing, gloves, and other winter gear that can interfere with your standard carry setup. Thick jackets can slow your draw, numb fingers can fumble a reload, and wet conditions can affect your grip. Training in less-than-ideal weather conditions helps you identify and solve these problems before they matter most. Real-world threats don’t wait for perfect weather—your training shouldn’t either.

As I always say, “We need our hands and body on auto-pilot so that our brain can compute the situation in front of us as it happens.” When things go wrong, you don’t have time to think through every step—you need to react with the skills you’ve trained. That’s why duress training is essential: it forces you to process information and take action under pressure, just like you would in a real-world encounter.

Train for Reality

Shooting under stress isn’t about making training miserable—it’s about making it realistic. The goal is to prepare your mind and body for how they will react in an actual defensive encounter. The more you train under duress, the more confident and capable you’ll be when every second counts.

If you carry a firearm for self-defense, your training should reflect more than just hitting a target in a calm, controlled setting. By integrating these stress simulations into your practice, you’ll better understand how you respond under pressure and ensure that when the time comes, you’re ready to act effectively and decisively.

Shoot safe, train hard, and always push yourself to be better prepared