I was just wondering what some good workouts for getting into bow shooting shape are. I know shooting a trad bow requires you to be in shape all year but I'm looking for some workouts that will hero me both get into proper shape and to maintain it. Also, I have access to a gym and would like to know workouts for that as well as ones for home with just some dumbbells.
If this has already been talked about please just shoot me a link to where to check it out.
Thanks for the help in advanced!
I would just do some pushups and some dumbell curls.Maybe get a bow a little above what you plan to shoot and just draw it back hold and let down 10 times a day until you start getting stronger and increase the number of times you draw it back.hope that helps.Aloha
Forgot if you have dumbells do some dumbell rows with your knee on a bench it has the same motion as drawing a bow.
Pull bow and hold it for as you can , do this 5 times , 3 or 4 times a day . When I shoot 89lb hill I did this daily , just work for me . Good luck and God bless Ray
Also keep in mind to stay limber, do stretches. I try to stretch every day, shooting or not and it helps quite a bit ;)
Also, alternate sides if you are going to use a bow as a strength training tool.
Pull ups using forward and reverse hand positions is another good exercise to strengthen major shoulder and back muscles.
I change up my workout often, and don't focus just on "bow muscles". Here is what I'mdoing now:
Day A - 45 minutes on the eliptical (the one that makes you use your arms/shoulders), about 15 minutes of core excersises on the "Roman Chair"
Day B - a fast paced Circuit Training (30 minutes) that hits every muscle with light weight high reps. 30 to 40 minutes on the eliptical. A quick upper body dumbell routine....bench press w/dumbells and one arm rows.
I change it up all the time, and when i work on shoulders/back arms I use light to medium weight to PROTECT my bow muscles. At my age, I'm realistic about what I am going to accomplish with a workout. Overdoing it with heavy weights has ruined many a fellows bow season....
Also, shoot or at least pull your bows every day.
I keep it simple. I loosen up with stretches. For strength I do either pull ups, push ups, lunges, or dead lifts. The dead lifts are a good overall body exercise and help stretch my back and shoulders. My core exercises are sit ups, knee bends, push ups and planks.
check out these websites for indept physical training:
www.tnation.com===5-3-1- (//http://) program for core strength.many forums under "Training"
www.sealfit.com (http://www.sealfit.com)
www.crossfit.com (http://www.crossfit.com)
www.bodybuilding.com (http://www.bodybuilding.com)
heres my theory on workouts for archery...the 2 best shooter i met at the ibo indoor worlds this year in my class are both power lifters,and they got 1st and 2nd....i work on a farm and im gonna work out more...
Baby lifting....when you can find a willing partner
:^)
(http://i1202.photobucket.com/albums/bb364/gabedard/nickanddadhandstand.jpg)
LOL!
I asked this question a month or so back. I've kind of developed my own thing and am sticking to it
Here's my routine right now, 3 days a week, in order
-75 jumping jacks
- 50 crunches (the kind where you touch your elbow to the opposite kneee)
- 25 push ups GOOD FORM
- 4 x 14 Bicep curls (Plan to go up a couple pounds once a month, also, I add 1 rep every day I workout, so by this friday, I will be at 16)
- 50 crunches
- 25 push ups
- 35 grip squeeze things (very technical term)
Once I'm past this "break in period" i'm calling it, I'll be
- increasing amounts of crunches and push ups
- adding a forearm workout
- Using the resistance bands to build back strength, focusing on steady holding
- Holding weight in front of me, both hands as steady as possible, to assist in bow control
Also, I plan to ride my bike to work this summer, added benefit of saving gas
I cant do that with my 19 y.o. Son who is over 6 Foot now!! HE might be able to lift ME like that!! :scared: :thumbsup: :archer:
Here is a good excercise to keep you bow strong and help you with your back tension. It will also allow you to draw heavier bows if you want to do that.
http://www.texasarchery.org/Documents/FMaster/formaster_exercises.htm
Gil
Don't think my wife would be up door having a baby just so I can train to shoot my bow, but I'll check and see. :)
Thanks for all the info everyone!
i dont think dumbell curls would be the best exercise for archery you want something that focuses more on the back and shoulder muscles like bent over laterals, deadlifts etc
The best way to get in shape for archery is just to get in shape. Targeting certain muscles and motions is not as effective as a good overall fitness program. Do exercises that target the large muscle groups. No revelation here, but good solid squats, bench presses (both dumbbell and bar), bent over rows, pull ups, military presses, and dips would be a good start. At the end a couple sets of curls or tricep extensions to finish out. Remember that it's easy to overtrain arms and shoulder, you hit them whenever you do the heavy stuff. Don't be the guy that goes in and does twenty sets of arm exercises but never has the time for squats and benches. This isn't rocket science and there is no easy way. Good solid form on basic exercises is the way to go IMO.
Throw in a few cardio sessions a week, twenty or thirty minutes after your weight work out is good. If you aren't familiar with weight lifting, hire a trainer for a time or two, they will get you started.
Gary Sentman produced a video 10+ yrs ago, he advocated and used a 5 spring chest expander to develop his bow pulling strenth, Gary held the world record for quite some time for heaviest trad bow pulled, used this technique to increase his strength.
I have an old Bullworker from the 80's. If it was good enough for M. Ali and Bruce Lee, it's good enough for me.
Bruce- he was WAYYYY ahead of his time in his training and his philosophy. He was the first mixed martial artist!
As far as workouts, I'd say bent over bows (preferrably 1 arm dumbells) focusing on using your back muscles to pull. Also, if your gym has a pully machine that allows you to adjust the height of the pulley, set it at about chest level, and pull it towards you just like you pull a bow. When I was rehabbing my shoulder from a torn labrum, I did this to get my "bow" strength back, and it worked wonders!
I FOUND an Old BullWorker at a Flea Market the other day, for $10 and Almost Bought it! Dang it!!
Thats the Critter that has Bands up & down both sides of a Chrome Tube with Black Hand formed Grips on each end, Right?? :goldtooth:
pull ups and renegade rows to work shoulders and back
http://www.youtube.com/watch?v=f8G3maonTUc
I use the Total Gym. It is awesome for shoulders, arms and back!
What ever you do, take it slow and work into it. If you injure yourself it will set you back. Use your head. There is only one thing that acts like a traditional bow - a traditional bow. You likely already have your best training aid.
I shoot a lot of blank bail and do rhomboid exercises for my shooting.
i use kettle bells and shoot arrows everyday !
I work out at the athletic complex where my kids go to school. I was discussing strengthening shoulder muscles with the baseball coach. He showed me his little contraption that he set up to work out the throwing muscles. It's a 6 foot rubber tube with a tennis ball tied to the end of it. I've found that it mimics the push and pull of the bow perfectly, plus you can work both sides of the body for symmetry.
I Keep it simple push ups pull ups sit ups and dips. Shoot as often as possible and get in woods.
Overall fitness IMHO should be everyone's goal. I've done a varity of things (59yrs old) including martial arts-power lifting-wrestling etc ...having said that the last few years I've focused more of my work outs on my shoulders that I have in the past because of my reborn passion for archery...
Typical - exercises 3 times per week....I do walk alot in my job everyday (3-4 miles) so that helps and I would increase my gym workout if I didn't.
30 Minute cardio
30 Minute of resistance training 12 reps - moderate weight
pull ups
sit ups - 3 sets of 30
Varity of pull down lat/exercises
Varity of deltoid/shoulder exercises/presses
bicep curls
Bench chest exercises
tricep extensions
I don't rest between exercises I just move to another piece of equipment - benefit of being in a gym environment and going at 5am :^).
You don't need to invest that much time to stay reasonably fit but you do have to be disciplined especially as you age.
Oh! and I shoot my bows regularly - which is just plain fun
Blessings
><>
Glenn
I use 2 ten gallon buckets-one in each arm and do flies; 20 reps, put them down, and do 20 more reps to really feel the burn.
It is not easy and really puts a strain on these old shoulders of mine!
One of these days I will put some water in the buckets! :bigsmyl:
Crossfit is probably the best all around functional program out today.