form practice question

[mboustany]

As a fairly new trad archer, I understand the importance of starting with light limbs and moving up in weight. Once you have moved up in weight I understand it is a good idea to use the light limbs to continue to work on or practice form. My question is: is it a good idea to work with both light weight limbs for form training and heavy limbs for strength training during the same practice session?

[oldrubline]

I think there are different ideas that you will hear on this...my 2 cents would be to warm up like anything else with the lighter limbs before working with the heavier ones.  One thing about strength is that its not just about building muscle fiber size, its also about the coordination and recruitment of neuropathways. That is, the nervous system learning to recruit the muscle fibers and becoming efficient in the movement. Once you learn to pull with the back muscles you will handle plenty of bow weight.

Just my thoughts...

Dan

[McDave]

There are two types of strength training for trad archery: training to hold your current bow weight more steadily and effortlessly, and training to pull heavier weight bows.

I train mainly for the first type.  I do this by pulling a bow maybe 5# less than my usual bow weight to full draw and holding it at full draw for 20 seconds.  I have a 20 second interval timer, and when it goes off, I aim and release the arrow.  During the 20 second hold, I breath in through my nose and out through my mouth.  I do 5 reps of this maybe 4X a week.  I do this on both my left and right sides, to keep my body in balance.  I believe there is very low risk of injury with this exercise.

I suspect that the only way to train for a heavier weight bow is to gradually pull more weight, although since I don't do this, someone else should chime in.  I believe there is a higher risk of injury training to increase draw weight than trying to improve proficiency at a comfortable weight.

Obviously, there are some cross benefits.  Holding for extended periods with a lighter weight bow should increase your ability to pull a heavier bow, to some degree, and I'm sure training to pull a heavier bow will increase your steadiness in holding a lighter bow, to some degree.

[Draven]

Originally posted by mboustany:
 is it a good idea to work with both light weight limbs for form training and heavy limbs for strength training during the same practice session?

I think is a bad thing to use light weights for form and heavy limbs for strength. Use both - light and heavy limbs - with the same mindset: to hit the target with good form.
Your goal is to shoot heavy limbs, right? In this case, shoot light to get the mind and muscles in "the zone" in the beginning and shoot a couple of times the heavy limbs trying to replicate the way you shoot with lighter limbs. And you can go back to lighter limbs after. With time you will see the number of shootings with heavier limbs will increase until the heavier bow is no more heavier for you. Don't stretch the bow just to increase strength, let the body and mind grow together - if this makes sense to you.
PS I usually shoot 45# and 55# alternating two bows and two sets of arrows in my practice, just because I like them both.

[mboustany]

Thanks guys.  I have some new ideas to try.

[BMorv]

I don't have much to add to the weight discussion, but I would like to agree with McDave's comment on pulling with both the left and right sides.  When I first started shooting multiple times a week, I developed bad neck and back pains.  The constant strain on one side of my body caused an imbalance and consequent nerve/muscle pinching.  I've since adopted a procedure similar to McDave's and I can feel my body become "balanced" and there's no more pain.

[Sam McMichael]

I use both lighter and heavier bows sometimes when I shoot. I used to shoot a 65# bow all the time, but an injury and subsequent shoulder surgery has me shooting less weight (53#) most of the time.

I am trying to get back into the heavier bow, and here is what I do. Some will disagree, and they may well be right, but it seems to work for me. I generalyy shoot my light bow for a while to make sure I am completely warmed up. When I pick up the heavier bow, the repetitions will provide the exercise needed to build strength. However proper form should be maintained on every shot. Back tension, reaching anchor, and proper alignment are crucial. Being able to pull the bow is only half of the equation. Proper form is necessary to actually be able to control it. I am good to go for about 20 - 25 shots before fatigue causes form to suffer. I used to be able to shoot this bow well for over 100 shots or more without problems. Maybe I'll get there again, as I would like to hunt with this heavier bow.

[NBK]

Here's my off season training. I use three bows.  #30, #51 (my main hunting bow) and #60.  I start with the #30 and do some blind bale up close with eyes closed to get loose. I then go to the #60 and do the same. Feels like a ton the first few shots. With eyes closed I can concentrate on the "feel" of the shot and know when it feels right. Then I end with my #51 primary bow at about 15feet eyes open trying to aim and hit my spots. The heavier bow not only builds strength but recruits more muscle fibers so my primary bow feels lighter and gives me more control.  Just what I like to do.

[BWallace10327]

There is some excellent advice being given...but I disagree to an extent.  If an archer would like to shoot a certain weight of bow, shoot that weight of bow.  If you can shoot it once, do that until you can shoot it twice.  Once you can shoot it twice, shoot it three times, and so on and so forth.  That is exaggerated a little bit, but the point comes across nonetheless.  I would advise against shooting light limbs for form practice and screwing on heavier limbs when you mean business. The perceived difference in weight can be astounding. Practice with what you'd like to be practiced in.  If the bow feels to heavy, within reason, a few push ups and pull ups can alleviate that.  A bow-fit band can be helpful for some as well.