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Sabrina Gohlke

@sabrinagtherapy

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I help you get out of survival mode & back into your body, truth, and power. Nervous system healing. Real life magic.

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1.66 seconds faster on the same three shots. Here is what changed.

3 Plates, 3 Positions

Three 6-inch plates at 12 to 15 yards and a wall with a port in the middle. Draw and hit the left plate from the left side of the wall. Move right and hit a middle plate through the port. Move right again and hit the far right plate. Three rounds.

My first run was a 5.91 with a pistol. I was standing tall to shoot, so I had to drop down before I could leave each position.

My best run was a 4.25, three for three. The key was keeping my center of gravity lower so I could drive out of position harder and enter the next position ready to shoot sooner. I also stayed connected to the pistol so I was able to keep my master grip throughout the drill instead of requiring a new grip every time I changed positions. This is preferred for closer movements of 3 to 5 yards. Taking my hand off the gun and using my arms to increase my momentum is generally reserved for longer movements where I can prioritize increasing speed between the position that I’m exiting and the position I’m entering.

Pick a specific spot on each plate and drive your eyes to the next one before you move. Target focused and dot aware.

Run it and post your time below.

Save this for your next range day and send it to whoever you train with.

#pistoltraining #reddotpistol #practicalshooting #uspsa #shootingdrills by @sabrinagtherapy

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4 days ago

Climbing ropes is fun for the entire family. Alana got her rope climbs today! How cool is that! I think Pipers’s got the right idea though…Why climb them when you could just swing on them. 🤣 by @sabrinagtherapy

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9 days ago

Other women my age are taking up Pilates. I’m over here fighting for my life on a rope. by @sabrinagtherapy

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9 days ago

A class isn’t the culminating event. It’s one step in your progression. This is who we are.

Criterion One is a shooting performance company. We don’t just build classes. We build processes. You train the standards before you show up. The class is designed to refine you as a shooter and test those standards on demand. You leave with a program to keep going.

Built for serious defensive shooters, law enforcement, military and competitors.

Our mission:
Criterion One develops complete performers through criteria-based training in shooting, physical readiness and mental execution. Our standard aligns clear outcomes, repeatable processes and demonstrated performance to guide continuous improvement.

In practice: every drill resolves to a number you either hit or you don’t.

Our method:
Define. Establish the outcome and what successful performance requires.
Build. Develop the component skills and organize them into a repeatable system.
Train. Practice with intent and use feedback.
Prove. Evaluate performance against defined criteria.
Refine. Find the gap, adjust, and prove it again.

Use the same loop anywhere you perform: dry fire, live fire, a workout, a match or a live operation.

Our team is made up of professionals in shooting, physical performance and mental performance.

Start with a free trial of the Standards app. It builds your training plan and scores every session against a standard. Classes are coming in 2027.

Trust the process. Prove the performance.

criterionone.com, link in bio.

#firearmstraining #shootingcoach #practicalshooting #uspsa #tacticalgames by @sabrinagtherapy

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12 days ago

Those pre-comp “nerves”? That’s your body activating resources for the demands you’re about to place on it.

It’s not a sign to stop.
It doesn’t mean you’re not ready.
And it sure as hell isn’t a prediction that you’re going to fail.

Your heart might race.
Your breathing might change.
Your perception may narrow.
You might feel restless, jittery, or like you suddenly have to pee for the 47th time. 😂
You might ask yourself “why did I sign up for this?” Or just feel irritated and ready to argue or fight.

That’s activation. Activation is preparation.

It doesn’t necessarily mean “Something’s wrong.”

It might be saying, “Alright. We’re about to do something. Let’s fucking go.”

And if you ever see me at a competition running to the bathroom right before my stage or heat…
Not once, but twice, maybe thrice…

Yep. I’m activated too. 😂

Stop treating activation like a warning.
Learn how to perform with it.

How does activation show up for YOU before a comp, stage, or perceived significant life event?

#NervousSystemRegulation #NervousSystemAwareness #PerformanceAnxiety #AthleteMindset by @sabrinagtherapy

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18 days ago

The Blake Drill.

Three targets, one yard apart, anywhere from 5 to 15 yards. Rifle from low ready or pistol from the holster, two rounds on each target.

Mike sets his pace with a Bill Drill first, six rounds on one target, then runs The Blake Drill and tries to make his splits sound the same. If the transitions are clean, the time between targets matches your splits on the timer.

Drive your eyes to a small spot on the next target before the head and the gun move. Eyes, head, gun. Extra tension in the shoulders shows up as over-driving the gun.

Good times are 2.0 seconds at 10 yards and 2.5 at 15 with a rifle, and around 2.2 with a pistol.

A simple way to find the time you’re losing between targets.

Can you keep your split time close to your transition time? Let us know.

Save this for your next range day.

#carbinetraining #rifletraining #pistoltraining #shootingdrills #practicalshooting by @sabrinagtherapy

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19 days ago

Representing the good ol’ ladies club…women’s 40+ division. @thetacticalgames by @sabrinagtherapy

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19 days ago

Woof. My lower back was barking. I was not excited like @ianjg to be doing this one @thetacticalgames but we did it. by @sabrinagtherapy

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19 days ago

Only a special type of person enjoys stage 7 at @thetacticalgames NC regional & advocates on its behalf…and I’m married to him! @ianjg crushing the heavy farmers carries! Love this guy. by @sabrinagtherapy

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19 days ago

Went to the Tactical Games to lift heavy and shoot guns…joined a women’s militia group. Just kidding but I had an absolute blast getting into some shenanigans with these amazing women! 😜#thetacticalgames by @sabrinagtherapy

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19 days ago

Trust the process. Prove the performance.

Criterion One develops complete performers through criteria-based training in shooting, physical readiness, and mental execution. Our standard aligns clear outcomes, repeatable processes, and demonstrated performance to guide continuous improvement.

We don’t just teach classes. A class is one day, and getting better takes a plan.

Before class, you get access to the Criterion One app weeks ahead, with structured dry fire and live fire that establishes your baseline.

In class, your skills are refined and tested.

After class, you leave with a clear picture of where you stand, how you perform against a clearly defined standard, and a personal, structured training program built from your performance that you can follow in the app.

Shooting comes first. Physical readiness and mental execution are trained alongside it.

Every training session, every drill and every rep runs through our loop, so reps are never done just for the sake of doing them. They’re done with a plan and with intention.

Define: establish the desired outcome and what successful performance requires.
Build: develop the component skills and organize them into a repeatable system.
Train: practice with intent and use feedback to strengthen the process.
Prove: bring the skills together with the mental approach the task requires and evaluate performance against defined criteria.
Refine: identify the gap between intended and actual performance, adjust the system, and prove it again.

Founded by Mike Murray and Zac Wolfe. Both spent their careers as professional end users and are active competitors in the shooting industry. Nothing reaches a student that hasn’t been pressure-tested by the people teaching it.

2027 class dates are coming soon.

Classes and private training: criterionone.com
The Criterion One app: criterionone.com/app

#firearmstraining #shootingtraining #pistoltraining #carbinetraining #practicalshooting by @sabrinagtherapy

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21 days ago

Your misses are teaching you more than your hits.

@hubermanlab put it plainly on @joeroganexperience: you don’t learn from passive reps. The friction of going for it and sometimes missing is what tells the brain to change. The frustration you feel when a drill won’t come together is the first gate of learning opening. Stay in it a little longer.

Then sleep. That’s when the circuits actually change. Come back a few days later and you’re closer.

If every rep is clean, you’re not asking enough of yourself.

Save this for your next session. by @sabrinagtherapy

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24 days ago