Hi guys,
I am moving up about 5 pounds in bow weight (58 to 63). I did a lot of shooting the first day and I am a bit sore. How many days off do you guys take when moving up?
Seems to be more of a soreness of the tendons so I want to be really careful. I have taken two days off so far and it feels a lot better.
I wouldn't be as concerned about how many days rest as I would about limiting my shots. Don't over do it and shoot too much in one session. Better to limit the number of shots you take and shoot more frequently than to shoot too many shots at one time and then have to skip days in between.
Thanks Whip,
You are probably right. I do have a much much heavier bow that I will pull out every now and then. I can only physically shoot it two or three times before I start missing. But it never makes me sore.
I really thought this thread had some great exercise tips in it. http://tradgang.com/noncgi/ultimatebb.php?ubb=get_topic;f=1;t=089323#000000
I know it is about heavy bows, but if you read through it I think there are some gems for getting archery fit regardless of the weight you choose to pull.
I especially like working on your "off" side to balance your upper body strength. Good luck and Whip's advice is spot on too.
5# shouldn't make a big difference. You can overstress just as well with 50# if you shoot too much. If you think you may want to rest a day between shooting it couldn't hurt. Just may not be necessary. Also, I would suggest you trade hands with your bow to pull with your offhand for at least 10 slow drawing reps per set. Do 2-3 sets with the offhand. You'll be surprised.
Good points guys. I will every now and then work the off side but I need to do it more consistently.
Typically with weight training i like to get at least 3 days rest to 4 between workouts to get fully recovered
after shooting a bunch of arrows I like to get a day or 2 off.Its not as intense as hard weight training for me.
recovery takes longer as we age.So thats gotta be considered to a degree.
When I was youger i could shoot every day with heavier bows and a few hundred shots and it had no effect on me.Thats changed though as i have gotten on in years quite a bit.
What Whip said is solid advice and pretty much what I do these days.
I do have marathon sessions every now and then.After that I need a few days off.Its not even worth shooting to me the day after shooting alot of arrows.Form,concentration,stength and accuracy are usually diminished.
Rank Bull,
Whips advise to you is spot on. I am an average size guy....5'9" tall, 150 lbs....skinny actually. I have worked up to 82 lbs over about 6 or 7 years doing it in 5 lb increments. The key is limiting your shots per practice session. Start out shooting 5-10 perfect arrows (perfect form that is) with your heavier bow then switch to the lighter bow. Gradually build up over time. That's what works for me. Before long you will be able to handle the heavier bow with ease day in and day out. BTW...I'm 52 years old. Not terribly old, but not young.
Good luck,
Brett
When I am working into a heavier bow that I haven't shot for awhile I will often use 2 bows in my practice session. I'll start with a lighter bow, 53# or so and then after I'm warmed up I'll shoot a couple of shots with a 60#, then maybe 2 shots from the lighter bow and 1 with the heavier. The benefit is that it helps reinforce the correct form for both bows and makes it harder to lapse into bad habits with the heavier one. Plus, I can shoot more arrows than if I was just using the heavy bow. It also makes it pretty easy to see when I'm getting too tired and making sloppy shots - time to quit. As I've gotten older I find that I can still shoot the 60# well, but I need to warm up the muscles and joints gradually when I first begin. As far as days off after a long shooting session, I just don't force it. If I don't feel like shooting for a day or two, I don't. Usually, though, 1 day of rest is adequate.
There are a lot ways to skin this cat, as is illustrated by the variety of ways guys in the previous posts go about it. But one logical theme seems to work its way into all these methodologies. That is to do it slowly and carefully so that:
1. you do not injure yourself
2. you do not develop poor form from struggling with too much draw weight.
Rank Bull, definitely be careful if you are showing indications of tendonitis. I have periodic issues with inflammation in my left elbow and have even had to have steroid shots a couple of times. Muscle soreness is not usually a big deal, and a little rest will usually be all you need. But if the tendons get messed up, you may have a lifelong problem. That's from a guy that learned the hard way. More rest is needed when tendon related pain is involved, about 10 weeks in my case.
Usually a day of rest between workouts should do it but if it hurts rest more.
Be aware of the difference betweeen "sore" and "in pain".
If you are just sore, give it a day and eat some bananas. Potasium helps remove lactic acid and that is what makes muscles sore.
If it feels more like joint pain, lay off a bit and take some Advil.
I have to put my 2 cents in....
I went from 85# at 28" to 102# at 28" in about 2 1/2 weeks. When I first got the 102#, I stopped short of anchor by about 3 inches. Wow, it kicked my butt.
However, I pulled that bow every day for about 4 days. I started with 1/2 draws and moved to 3/4 draws. After 2 days, I tried real hard to get full draw, but could not.
Then, took 2 days off.
Then pulled it again every day for 5 days. Then, took 3 days off - vacation.
Then I shot my 85# for three days straight. I shot about 350 arrows +/-.
I went back to the 102# and I was able to reach full anchor.
How did I train? Well, first off, I made it fun. Not a chore. I would pull the bow for 2 or 3 sets of 5 to 8 reps and then set it down. Then, every few minutes I would try and draw it again (1/2 draw and 3/4 - nothing that would cause an injury by being "Cold"). I did this for an hour or so while watching TV, every night.
After I got a little more "Muscle Memory" or "neuro-muscular overload" for that kind of weight, I could draw the bow to 1/2 or 3/4 anchor without much warm up.
Later on, I would just grab the bow off the rack, pull it 1/2, 3/4, and then try to go to full draw.
I turned 47 on Monday. So, I ain't getting any younger. But, I believe the consistent effort and desire to be able to draw the extra 17# was the key.
Last comment: I went to a local 3 D shoot with my 85# bow. One of the shooters that was with me made this comment, "not only can you draw that weight, but you can hold it, too". What I realized is the 17# heavier bow made my 85# easy, in comparison.
All of this is really helpful and appreciated.
I'm keeping my heaviest bow out to use as my excercise bow. It's a 82# Comanche Static Recurve that the previous owner named "Bone Crusher" LOL
I can actually shoot it really well...2 times. LOL.
I'll just take it slow. I am pretty sure I over did it the first day I got the new bow. I shot it a whole lot the first few days I had it.
Thanks again.