First off, I know there was a thread on this some time ago, but couldn't find it in the search option.
I just got back to working out and it seems to be killing my shooting. When I shoot, I feel much weaker and noticed very pronounced decreases in accuracy.
I think there have been others that noticed this and I was looking for input for a regular routine that might work. I just got over some serious elbow and shoulder issues, but they are okay now.
Any ideas?
Thanks,
-Charlie
I can't do both. My arms would get so weak from liftin that i could'nt pull my bow back. Maybe afer the initial shock to your muscles is'nt as bad, you mite be able to deal with it. I decided i liked shootin more than liftin.
How long after working out are you shooting? Normally I will wait acouple hours at least. I generally can feel a little weak, but lifting has helped my shooting.
I think the thread you were looking for is General fitness/ workout program page 3
I'm not an expert, but I've always tried to maintain a shooting and exercise routine.
I try to work out 3-4 evenings a week. Some days I only do cardio, other days I do pushups, situps and lift weights. I never shoot the days I do any lifting for just the reasons you noted.
I can relate to the elbow problems. I dealt with pain and cortizone shots for years, but about 4 years ago I started incorporating the lifting into my exercise routine. I've been pain free ever since.
I'd rather keep up with the exercise than deal with the physical breakdowns.
Give yourself a few months for your body to adjust to the exercise routine. I think you'll find you shoot better when your fit.
Good luck.
Don't shoot for at least 3 or 4 after you life. Take the time instead to eat a good meal that has plenty of carbs.
(If you're worried about getting fat...don't be. You've got about an hour after you lift where you can cheat like the devil on your diet as long as the total calories are "right". If you're in this scenario pm me. I'll try to find the data.)
If that doesn't help start experimenting. I suspect the real culprit is your grip. In compounds it doesn't matter (what I'm use to) but in trad I'd say it's paramount. Soooo... maybe try limiting you upper body work to "pushes" instead of "pulls" that require grip strength. Maybe get a set of wrist straps. Maybe try a longer period of rest between lifting and shooting. Or shooting before you lift.
Sounds like you may be over training. Especially if you have just gotten back into lifting and trying to start where you left off. You didn't give any details as to your routime, but I have been there. As the weights break down the muscle, you need to give the muscles time to heal. You might want to take a week or two off lifting or pulling the bow to give the muscles time to heal and try the bow again. You may just find you are stronger after the layoff.
I'd try some surgical tubing and mix that into your workouts. Start light and do reps focusing on form. Activate the muscles, tendons, ligaments that are being used when shooting. Simulating the form slowly and with some resistances should help build up a solid base in those muscles groups.
Also, with lifting I'm hoping you are doing any where from 8-12 reps. Unless you want mass - the higher reps will allow you to maintain flexibility while also getting stronger.
So, I'd try the surgical tubes in some different weights so you can gain muscle endurance and build a base around the bigger muscles in your arms and shoulders.
As someone said above - your body will take time to adjust to the lifting but if done correctly you'll appreciate the benefits. I need to motivate myself to get back into it - maybe in the winter.
Hope this helped...
CJ
I've noticed the same thing, Buckeye. I have periods of time when my work demands are such that I don't work out for weeks. But I notice during those periods that if I go out in the backyard and shoot arrows, I seem to do quite well. I think that if the only demand you put on your body during the day is to shoot arrows, it will shoot some pretty good arrows. But I think in the long run, for the benefit of your heart and body as a whole, a regular workout schedule is the best. One thing for sure, you're not going to shoot very well when you're pushing up daisies!
Lifting has definately helped my shooting. I am able to draw my bows easier and my arm do not tremble as much as when I was not lifting.
With that said I do not go overboard with extremely heavy weights. Been building my way up to heavier weights very slowly and make sure I only lift every other day in order to let my muscles recover..
I too have suffered several shoulder injuries in addition to 3 surgeries on one of them and before I started lifting weight I had more troubles shooting that after I started.
give it a week or so and i bet youll be back to normal. ive recently started lifting again and am doing quite a bit of back work, which has helped me stay at full draw.
like others have said, wait a few hours after lifting before you try to shoot.......
I think recovery is probably the issue.If i lift hard i dont really want to shoot my bow for a few days because i know i will not shoot as well.This is even more true the older we get.
When I was younger it was really not a problem.I could lift and shoot 200 arrows or more a day day after day and it had no effect on my shooting
I notice it way more now.I take more days rest between workouts and dont shoot near as many arrows because it has negative effects on my shooting accuracy and control.The concentration and focus needed to shoot well also diminishes when we are fatigued and tired as well.At least for me.
I dont shoot as much and take a day off every 4th day It helps keep me fresh both physically and mentally.
It took me bit of leaarning to figure this out because I am stubborn and really want to shoot alot and dont get bored with it and always try and get better.I think i new i was overtrained and not recovered but i would go out and shoot 150 arrows and work out like an 18 year old.
I cut back and got more rest and I shoot better.When i am having a bad day sometimes its a form issue and some days its because of fatigue and lack of full recovery.Sometimes its both.Its hard to leave the bow on the rack but some days thats where it belongs.
I'll be 65 soon and still work out and lift weights. I lift lighter, do more sets and reps to maintain strength and flexibility, not build muscle mass.
It helps me in archery and golf both. I say if you are too tired all the time to shoot, back off the weights and do more reps with lighter weights.
I'm no expert but if you're just coming off of serious elbow and shoulder problems I would continue to emphasize the exercise as both rehab and a preventive. You dont want a chronic injury.
Set a program for both the exercise and shooting and dont deviate from it.
Personally, I'd really reduce the shooting and concentrate heavily on form while practicing. I believe 5-10 arrows shot well every other day will have more positive results than 200 arrows shot with poor form.
Joe
I simply never shoot on my workout days
QuoteOriginally posted by Meateater:
Sounds like you may be over training. Especially if you have just gotten back into lifting and trying to start where you left off. You didn't give any details as to your routime, but I have been there. As the weights break down the muscle, you need to give the muscles time to heal. You might want to take a week or two off lifting or pulling the bow to give the muscles time to heal and try the bow again. You may just find you are stronger after the layoff.
Right on the money. Powerlifters/Bodybuilders don't work out every part of their body each time they go to the gym. They work specific areas and alternate them through the week/s. When you lift, you cause micro-tears in your muscles that need time to heal. Given you just got back into it, it will take time to develop endurance so that you don't feel weak. You may also try alternating cardio/shooting days and lifting days. Make sure you have 1-2 days a week you do neither.
I usually shoot one day and lift the next. I can put my bow up for a month and still pull and shoot it easily because of my dedicated weight routine. My weight routine is not strenuous, just a regular routine to keep me from turning into a marshmallow.
Weightlifting done correctly will improve sports performance, from golfers to NFL players. I lift heavy weights but now take two days off between workouts rather than one or a split routine as I did in my youth. I'll shoot the bow just fine after my workout but then will usually take the day off both after my workout. The second off day I will shoot my bow. I find that as I get older I need more time to recover from a heavy workout. If you want strength you need heavy weights but studies have shown alternating heavy/low rep workouts with lighter/higher rep workouts led to the quickest and greatest strength gains. Weights and cardio are important not only for health reasons but also for those high altitude elk and sheep hunts-or just dragging a deer out without having a heart attack.
Fellas,
I just figured I would send out an update of sorts. I have continued lifting, but have been keeping the weight light to avoid further elbow and shoulder issues. Also stretching and going with high repetitions.
I have also started layig off shooting my bow on days I hit the weights. I only shoot on cardio days and it seems to be working well. As a matter of fact my accuracy has increased a good bit. Now I have to make not lifting weights coincide with afternoons I want to hunt. Ahhh...scheduling.
Just to test things out,however, I was dumb enough to really hit the gym hard total body and still try to shoot. Sure enough, my shooting was far less accurate. i'll keep it to cardio days only!
Thanks for the advice guys, it seems to be working.
-Charlie