Training to move up in bow weight?

[Kentucky Jeff]

Was wondering if anyone had any advice in terms of training to move up from a 58lb longbow to a 70lb longbow?  Just do it--start of shooting a small # of arrows and work up to it?  

  Work out with some weights?  If so what muscle groups and exercises help?  Want to shoot a heavier bow eventually.  

Because...that's why!

When I was younger i jumped up from 55 to 65 then to 90 plus longbows.  I did not have the money to buy an extra heavy bow just to use as an exercise tool, so I converted a chest pull by using short tarp straps to duplicate the pulling motion. I also used two 65 pound longbows and pulled them a number of times together to duplicate a 130 pound bow pulling on the left and right sides. It also important to balance your muscular development by doing bow pulling with the other side, arm curls, butterflies and upper shoulder presses with dumbbells. If just get a heavy bow and start pulling on it your spine will shift to one side and cause dorsal/cervical displacement. I injured myself before I got smart about it.

[Blaino]

pull-ups. seriously, they work.

[BobCo 1965]

I would suggest doing Specialized Physical Training (SPT's) first with your bow. When they become comfortable add additioanal theraband(s) to increase poundage gradually. Do not forget to do warmups, cooldowns, stretching, rotator cuff exercises and get sufficient rest between workouts.

I believe SPT training was mentioned here in the past, you may want to search it.

[LongStick64]

Get a heavy band and warm up with it. Next try drawing a bow you are comfortable with and do reps of holding at full draw of a count to 10. A lot of it depends on the bow as well. I had two 70lbs bows, the longbow was easier to get comfortable with at that weight.

[tradtusker]

Pull-ups, chin-ups- and wide, shoulder and narrow grip push ups

draw your bow and hold for 3 seconds then let down, swap hands and repeat.

Warm up every time!

[Terry Green]

Work out with your bow....nothing will make you draw a bow easier...or a heavier bow easier, than doing the exact same work/movement required to do so.

Do 3 sets of 8 and hold for a couple of seconds at each full draw rep.

Do this every other day....the muscles need time to re-build.

After two weeks....move to 4 sets of 10.  Again, every other day.

If it were me, I'd also do the same exercise with the opposite hand.

[kpete]

I have used a Bowfit exerciser with good results to get in shape and to increase weight, but not to the extent that you are wanting to increase.  I have another acquaintance that has used the same equip for good results.

[SL]

p90x
SL

[hvyhitter]

Get it and shoot it.........

[JMSmithy]

Same here. Shooting 50#@28" Widow PMAII at 62" and love the smoothness. Certainly helps me achieve a cleaner release than some shorter bows I've shot.  

Have u used Bowfit?  Looking to up to 65-70# limb set for upcoming moose hunt.

Any thoughts about it appreciated. I like it as it looks easy to take with me (office, house etc...)

[Ravenhood]

Remember that muscles grow during rest between workouts, dont over do it.

[Javi]

I recommend that my students wanting to increase their draw weight first increase their number of shots a day to at least one hundred… after they can do that without tiring then to start shooting the heavier bow at the end of each practice session, first taking only two or three shots then increasing the number with the new weight as they decrease the number of shots taken with the lesser poundage.. When they are at twenty five shots with the higher poundage; put the lighter bow away for those days they want to work on form and begin building their number of shots a day back up to at least one hundred.

[ryguy24000]

pull ups
rows upright, seated, and bent dumbell
Lat pull downs
work the back muscles, but don't focus on one area without working the opposite muscles or you may open yourself up to injury!!

overall fitness in general will make your body more efficient and smooth the transition to a new routine!

[plentycoupe]

I totally agree with the Pullups!!
I have been deployed for 4 months and hitting the gym pretty hard on my off time. I was doing P90X which consists of a lot of pullups
My longbow is 53@28 and a couple years ago when I measured my draw lenght I was pulling 27"

I just received a new to me blacktail recurve. Well long story short I measured my draw length again and am now pulling 29.5" consitantly. I realized this when I had a buddy taking pics so I could see my form. In a couple draw sequences the arrow point just disappears behind the riser!!

Of course this is after I bareshafted these damn things and everything is flying awesome!!!!!!!!!!

Oh back to the point. This bow is 55@s27" so I figure I am pulline around 62ish pounds and it feels good. I haven't owned a 60# bow in years and I know I could shoot a much heavier one.

[Mo0se]

With the advancements in speed, and efficiency, in many r/d longbows, there is no need for a bow of that weight? What do you hope to gain with 70lb longbow? Besides developing a nice case of target panic? I'm not picking on anyone, just looking for an explanation? Some 50lb longbows shoot as fast as some 70lb longbows.

[gonefishing600]

Ever seen the ads for six pack abs on TV or magazines? Well it's a bunch of BS! Six pack abs is a by product of complete physical fitness.

The same goes with trying to jump up 20lb or more in draw weight. If you weren't born big and strong, you better be in good physical condition and have the muscle mass in all the wright places before you start pulling that much weight or you could end up with a serious injury. Then once you get up their you will have to maintain it.

There is a video on 3R website about this subject. Guys name is Scott Antczak. This guy pulls an 80lb bow, but he is also a body builder. Name of the video is Dead On Traditional.