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Main Boards => PowWow => Topic started by: Txnrog on December 07, 2010, 11:12:00 PM

Title: Building Weight
Post by: Txnrog on December 07, 2010, 11:12:00 PM
Anybody got any exercises, tips, tricks, or other suggestions for building up to a desired bow weight gradually without causing shoulder issues. I currently shoot in the mid-50's and want to get up to the mid 70's within two years. I can already shoot low 60's, but not comfortably, or for any significant period of time. I'm not a large guy, but not small either. Am 6 ft high with shoes on, about 170lbs after elk season and 185 after the holidays   ;)   Standard office worker shape who hits the gym sporatically and keeps active from the time the fish start biting to the close of the last season.
Title: Re: Building Weight
Post by: hvyhitter on December 07, 2010, 11:46:00 PM
Push ups, Pull ups, and shoot the heavier bows more but dont over do it.....
Title: Re: Building Weight
Post by: stickhorse on December 08, 2010, 12:01:00 AM
Go get you some rubber tubing from a p/therapist, and the gym will give you some rutines that you can do at home. most of my bows are 63-70# and it works for me.
Title: Re: Building Weight
Post by: Mark Baker on December 08, 2010, 01:07:00 AM
"Don't overdue it" is excellent advise, and I feel most archers could shoot more weight if they shot less often.  Your muscles need to rest.  Keep the heavy weight stuff focused on hunting, and practice accordingly (if that's your goal).  Shoot one arrow at a time, making the most of your "one" shot, then retrieve.  And remember, one good shot...execution... in practice is worth a hundred done as a chore.  At nearly 51, I can still pickup my 70 and 80 pound longbows and shoot them well.  My son Kory is probably your size and can shoot 80 pounds too, in fact he prefers it.   We shoot primarily to hunt, though.  If I shot lots of targets and 3-D stuff, just to shoot, I'd use a lighter bow.
Title: Re: Building Weight
Post by: longbowman on December 08, 2010, 08:55:00 AM
Like Mark said.  If you want to just stand there and shoot tons of arrows you'll never get built up.  I'm 56 and no where near your size, 5'8" 145# and shoot 80# range even at 3d shoots but I've been doing it for years.  My son is 5'10" and 135# and shoots his HH 80# @ 27" all day because I started him with bows and worked his weight up as I saw him physically master it.  By the time he was 12 he was pulling and hunting with 55# and he only weighed 80!  You need to work at it slowly and it will come.
Title: Re: Building Weight
Post by: rbbhunt on December 08, 2010, 09:32:00 AM
All of the above is good advice and I would like to add one that has helped me.  I have one bow that is about 10# heavier than the ones that I shoot the most, I put one of those "clickers" on it and shoot a few shots 2-3 times a week with it and it seems to help a lot keeping my form and anchor with the lower poundage bows.
Title: Re: Building Weight
Post by: Roy Steele on December 08, 2010, 09:33:00 AM
What ever you do go slow.
Title: Re: Building Weight
Post by: traditionalman on December 08, 2010, 03:32:00 PM
I used a bow fit rubber band excersier and worked up to a 100 pound hill bow in 3 months. Disc disease and heart surgery may me go back to 65 and 70 pounds about 3 years ago. I'm 60 years old now and just don't have the stength as I use too.The bow fit comes in 3 sizes light, medium, and heavy. Depending on were you want to go pick the size needed. Heavy is 100 pound when tripled I got mine a few years back for $25 I beleive but I think they are now $35 but well worth it. They give you a series of archery exercises to strengthn only your archery muscels. If you do them 3 to 4 times a week you will get there fast. Good luck and I always loved shooting the heavy bows.
Title: Re: Building Weight
Post by: Andy Cooper on December 08, 2010, 04:08:00 PM
Quote
Originally posted by traditionalman:
I used a bow fit rubber band excersier and worked up to a 100 pound hill bow in 3 months. Disc disease and heart surgery may me go back to 65 and 70 pounds about 3 years ago. I'm 60 years old now and just don't have the stength as I use too.The bow fit comes in 3 sizes light, medium, and heavy. Depending on were you want to go pick the size needed. Heavy is 100 pound when tripled I got mine a few years back for $25 I beleive but I think they are now $35 but well worth it. They give you a series of archery exercises to strengthn only your archery muscels. If you do them 3 to 4 times a week you will get there fast. Good luck and I always loved shooting the heavy bows.
Thanks for this! I've been wondering about that contraption for awhile now.  Looks like it'll do the trick. I use the back exercises on my Bowflex and they help a lot...but are not as specific.
Title: Re: Building Weight
Post by: trubltrubl on December 08, 2010, 04:22:00 PM
I would suggest using dumbells for bent over rowing and upright rowing with weight machine. Rotator cuff exercises with a rubber band. AND borrow a heavy bow to pull and shoot...If you excercise a muscle hard wait 48 hours. Drink alot of water when excersing and you should always be hydrated when excersing or hunting antway....often overlooked when exerting.
Title: Re: Building Weight
Post by: YORNOC on December 08, 2010, 04:43:00 PM
Good advice above. Here's a good injury preventer.... warm up using 1 gallon water jugs. Start with them 1/4 full, half full, or full if you feel good with the weight.Whatever isn't too heavy. BIG circles with a jug in each hand. Do ten full circles. Wait and do ten more. Joints are warm, muscles have blood pumping in them, good to go. Start shooting. Draw and HOLD for at least 5 seconds. More if you can. If you cant hold for 5 seconds at your anchor, you are not ready to shoot at that weight.
Title: Re: Building Weight
Post by: Txnrog on December 08, 2010, 11:29:00 PM
Thanks all for the advice. I have the rubber bands, and will start hittin those more frequently. Think I'll bump up the weight of my next bow to low 60's and shoot it a bit more sporatically. And go up from there as I get comfortable. Clicker is a good idea to make sure I'm keeping true on my form.

Good advice about warming up before pulling a heavier bow. I've 'tweaked' things a couple times when just trying a heavier bow cold.
Title: Re: Building Weight
Post by: Bjorn on December 09, 2010, 12:33:00 AM
I use 10 gallon jugs; one in each arm and do 20 flies, and working up to 40. It is hard, and  one of these days I will put some water in the jugs.     :laughing:    :laughing:    :laughing:
Title: Re: Building Weight
Post by: GrayRhino on December 09, 2010, 01:24:00 AM
:clapper:  Oh, yeah, I like it Bjorn.

If you do not already have the 70# bow, use your 60#'er and draw it several times a day.  Once you can draw it ten times comfortably, then practice drawing and holding each time for several seconds.  

Be sure to exercise both arms (draw your bow right and left handed) so that the muscles in your back/neck develop evenly.
Title: Re: Building Weight
Post by: CEW on December 09, 2010, 08:57:00 AM
I've used these excercises from Kisik Lee - to build strength.
 http://www.kslinternationalarchery.com/Training/SPTs/SPTs.html
Title: Re: Building Weight
Post by: BobCo 1965 on December 09, 2010, 10:42:00 AM
SPT's are good for both building and maintaning strength. You may find however that you build rapidly. I would just warn to be careful to avoid muscle strains (go slowly) and use proper form. If you are going to do them, then I would also adivise you to do a stretching/flexibilty routine. Personally, I will not do the behind the head one, I believe it is #4.
Title: Re: Building Weight
Post by: Andy Cooper on December 09, 2010, 06:25:00 PM
Quote
Originally posted by Bjorn:
I use 10 gallon jugs; one in each arm and do 20 flies, and working up to 40. It is hard, and  one of these days I will put some water in the jugs.      :laughing:      :laughing:      :laughing:  
Busted! Ya got me...I was thinking you might be allergic to cryptonite for a mintute, there!  :eek:
Title: Re: Building Weight
Post by: bsv on December 09, 2010, 08:18:00 PM
I made my own bow-fit out of an alum.tube and shock cord.three bands,1 is 35# 2is 55# 3is 70#.I do sets of 15 and it works GREAT!
Burt
Title: Re: Building Weight
Post by: Raging Water on December 10, 2010, 09:00:00 AM
Uh? I just use Steroids. Works fine.

Actually, I my opinion the first response was the best. Push Ups. Pull Ups. The Ying/Yang of the two exercises is perfect for building strength to draw heavier bows. The other suggestion is, get a heavier bow. Work up to it, and then get a heavier bow, etc.....


  (http://i893.photobucket.com/albums/ac138/hemdell/The%20Day/BackintheDay2.jpg)
Title: Re: Building Weight
Post by: cacciatore on December 10, 2010, 01:01:00 PM
I wanted to build some weight because i was afraid to loose some strenght with the years(56)and I was noticing that 55# were really confortable against my usual 60-65.So I bought a pair of heavier limbs for my Black Widow 75# from Matt and I started working up.In 2 weeks I am been able to see some improvements and i am shooting 25 arrows out of them.The good news is that now 70# looks smoooth and 65# looks like I am pulling 50#.
Title: Re: Building Weight
Post by: chanumpa on December 10, 2010, 01:31:00 PM
Those robber band deals are good,cause you can do those while you watch Barta or football,etc.
Title: Re: Building Weight
Post by: Andy Cooper on December 11, 2010, 03:20:00 PM
I think the rubber bands, pushups, and pullups would be easier on my liver and my prostate than steroids! Just sayin...

  :bigsmyl:
Title: Re: Building Weight
Post by: gordie on December 11, 2010, 03:54:00 PM
trad. bowhunter mag., jun/jul 2004
"strong like a bull", by G.Fread Asbell.    :thumbsup:
Title: Re: Building Weight
Post by: Bowwild on December 11, 2010, 04:53:00 PM
I would simply like to make myt 46# bows as comfortable as my 40#.
Title: Re: Building Weight
Post by: Hit-or-Miss on December 11, 2010, 05:05:00 PM
Those 'roids might be great for your ego, but not so good for your insides... and they shrink your chestnuts...LOL!  

I would suggest a Bullworker. It builds great tendon strength and tones without the bulk. Quite popular in the 60's / 70's.  Muhamed Ali and Bruce Lee used them. And your chestnuts will remain A-OK!!!!
Title: Re: Building Weight
Post by: Raging Water on December 11, 2010, 07:08:00 PM
Guys,

The Steroids comment was a joke. That's all natural, baby. Just weight training and running.

More to the point, I have lots of meat head buddies that can't draw my bows. Why? Muscle memory.

So, train the thing you are going to do. Bench Press won't help you scale a fence with a Pit Bull on your butt.

So, do exercises that mimic bow hunting. Do Push Ups, Pull Ups and shoot with a little heavier bow than you hunt.

Slowly and surely you can move up in draw weight. No big secret there. Just train the muscles for the activity they will be doing.
Title: Re: Building Weight
Post by: Rob DiStefano on December 11, 2010, 07:21:00 PM
using yer current bow, draw to your ear and hold for 3 seconds.  start off with 6 reps of this at least morning and evening.  increase the holding time and number of reps as strength increases.  do not do this exercise if your are tired or not feeling well.

it also pays to change the "hand" for reverse muscle balance training - if yer right handed, hold the bow with yer right hand and draw with yer left.  make believe yer a navi avatar.  ;)
Title: Re: Building Weight
Post by: SOLDIERII on December 11, 2010, 07:31:00 PM
Stetching and hitting the weights, high reps works for me
Title: Re: Building Weight
Post by: Andy Cooper on December 12, 2010, 09:47:00 AM
Quote
Originally posted by Raging Water:
The Steroids comment was a joke.
Hey Matt,

I took your comment as a joke...maybe we need a 'tongue-in-cheek' smiley?    :archer:  

I'm curious, though. What's the difference between doing pushups (pushing your weight away from the floor using the pecs) and bench pressing (pushing the weight away from you using your pecs)...with regard to building up strength to increase bow weight??   :confused:
Title: Re: Building Weight
Post by: Andy Cooper on December 12, 2010, 09:53:00 AM
Quote
Originally posted by Rob DiStefano:
  make believe yer a navi avatar.   ;)  
(http://naviblue.com/hometree/images/comprofiler/tn2908_4c4f43956b763.png)

If I only had a tail for balance...
Title: Re: Building Weight
Post by: Raging Water on December 12, 2010, 12:26:00 PM
Quote
Originally posted by Andy Cooper:
 
Quote
Originally posted by Raging Water:
The Steroids comment was a joke.
Hey Matt,

 

What's the difference between doing pushups (pushing your weight away from the floor using the pecs) and bench pressing (pushing the weight away from you using your pecs)...with regard to building up strength to increase bow weight??     :confused:   [/b]
Push Ups use more core muscles.

The Bench Press "Bench" does not require as much stabilization muscles as a Push Up. Your back muscles are more at rest on the bench.

An example, many people you an incline bench seat that for upright presses (Military Press) that has a long back rest.  I don’t. I get flat bench, sit up straight and use some barbells. It activates WAY more back muscles and makes me functionally stronger that guys who use a full back rest seat. They may press 225#, on a smith machine, but can’t press 60# barbells over their head.

It is a difference between lifting lumps of steel and building “Functional” strength.

However, with a Bench Press you can use more weight and thus make the pushing muscles stronger. But, then you increase the risk of injury. If a safe Bench Press environment exists, go for it. It is all good.

This thread is about building bow strength and not a dissertation on the pros and cons of weight lifting. So, I think that simple body weight exercises are sufficient to build bow strength.

But, sticking to the point of Bow Hunting. It is crucial to do exercises that use the muscles that are used in drawing the bow.

Matt
Title: Re: Building Weight
Post by: Lee Robinson . on December 12, 2010, 12:40:00 PM
Keep it simple. Just pull a bow. To build strength, pull it and hold at full anchor for a few seconds then let down and repeat as if you are lifting weights.

The number one cause of sport's related injury is OVERUSE. So, I would start with a bow that you can pull about 8 to 10 times holding for 1-2 seconds each rep with a half a second or so let down between reps so you can take a breath. I would do about 3 or 4 sets...build up until you can do it 15 times for 2-3 seconds each rep. Then step up in weight. This should give you the strength that if you were to draw the bow (after warming up) that you should be able to draw the bow once and hold the weight plenty long to make a shot. That's how I would do it. Do this about 3 times a week.
Title: Re: Building Weight
Post by: Andy Cooper on December 12, 2010, 01:09:00 PM
Thanks for the explanation, Matt...makes sense! I primarily use a bowflex, but don't like to mention it on this site, since it isn't a trad bowflex...it has wheels!    :cool:    I have noticed that pushups are harder than benchpressing my weight.

This thread is of great interest to me, as I'm wanting to work up to 70#, or more, bows in the next couple of years, for some special hunts for large and dangerous game.
Title: Re: Building Weight
Post by: Andy Cooper on December 12, 2010, 01:11:00 PM
Quote
Originally posted by Lee Dogman:
Do this about 3 times a week.
Allowing your muscles to recover and repair themselves between sessions is as important as the workouts themselves!!
Title: Re: Building Weight
Post by: Bow Bum on December 12, 2010, 09:30:00 PM
Just take it EASY! Or you'll mess up yer shoulder like I did and have to shoot with training wheels.

My 45Lb Kodiak hunter will hurt my shoulder now.  :(
Title: Re: Building Weight
Post by: Andy Cooper on December 13, 2010, 10:44:00 AM
Yeah, I'm moving slowly...already had a torn up rotator cuff! Sure don't want an encore performance!   "[dntthnk]"  But I'm only 55, so it'll be ok if I work up slowly.