Endurance Help

[rluttrell]

I started shooting trad with hopes of going hunting 8 months ago; I started out with an 18 pound bow. I wanted to learn good form. I than went to a 35# to my now 45 and its 54 and my draw length. I joined my local archery club and they have a 28 target range. I shoot it twice a week it has 28 targets from 10 yards to 80. I shoot 4 arrows at each. I know the 80 is too far but it’s fun to shoot. I have been shooting 224 arrows per week min.  I have been getting tired just past mid-way. I am not an exercise expert but need some help what exercises would improve strength and endurance.
Thanks Guys
Hopefully 2012 I will be able to use my bow with confidence and get my first harvest ever.

[DuffyRP]

some places like 3rivers sell a training aid but you could just buy regular elastic workout bands and do the same thing.  I shoot 60# bows mostly but I have a 75# bow that I will pick up and just draw and let down over and over. by the way if your shooting 4 arrows at 28 targets and get tired half way through only take 56 arrows with you hunting instead of 112.  

[rluttrell]

That’s funny,
I am both learning to shot and build strength. Besides it just might take 224 arrows for me to hit something that I will admit to trying to hit....

[Tutanka]

Drawig a bow and shooting a bow are very unique dynamics that are hard to replicate in the gym.  With that said their are a lot of movements that you can do to help improve strength, for the large back muscles you can do pull ups, dumbbell and barbell bent over rows, deadlifts, and the bench press.  For the shoulders you can do military presses, farmer walks, sledge hammer work against a tire.  But do not forget the smaller muscle groups around the shoulders and into the back, things like front and side laterals, reverse rowes, and a rowing machine, these will all help strengthen up the muscles.  
You can also do bow specific drills, like holding the bow at the full draw position for 15 to 30 seconds and then resting for a minute, and then repeat this drill for as long as you can.  The thing about this drill to remember is to try to transfer the weight into the large back muscles.  If you are only using your shoulder muscles you are you going to run into problems real quick.  You can also place a 5 to 10 pound stretch band over your bow so that you are drawing 5 to 10 pounds more than you typical weight.  Make sure you do this only as a holding drill and do not try to shoot any arrows this way.  
Another thing to keep in mind is rest and recovery, this is a critical step that most people overlook.  Sometimes it does the muscles more good to take a days rest in between shooting and workout sessions so that they do have time to recover.  Most of all do not overbow yourself, this will take away from your shooting form and you will get frustrated real quick.

[Jeff Strubberg]

If you are trying to learn to shoot at the same time, my advice is going to be just concentrate on shooting.

I'd be worried about muscle strain from overdoing it if you are working out with an aid and then shooting as well.  Start with ten or tewelve a session, then try eight twice or three tiems a day, then add two at a time to each session.  

You'll build stamina and work on your shooting ability at the same time.  Concentrate on doing it RIGHT, not necessarily doing it over and over.

[mmisciag]

A good friend (Tim) told me to shoot only perfect shots. It would be very difficult to shoot that many shots and have them all perfect. What he meant was around form. When you are fatigued there is no way to shoot well. Shoot less arrows, perfect your form and you will naturally become stronger. Your strength will come through technique. Using your back muscles not just your arms.

Also, find someone to mentor you. Evaluate every shot. Find the flaws in your form and shoot the perfect arrow.

In the end, you will hit your target and get the endurance you are looking for.

I have been doing this for three years and have not killed a deer. My shot is not my issue, its many other things. The shot is only part of it.

I wish you success.

Martin

[YORNOC]

Besides everything here, drink water!!!! HUGE difference being fully hydrated.  Plenty of it.

[Rick Richard]

if you want to build strength, then focus on strength building.  After you have reached your goal then focus on shooting and just exercise to maitain your strength.

[lpcjon2]

Basic calastenics(push ups jumping jacks and situps) will help with the cardiovascular workout.As far as weight training (depending on your health) light weights doing butterflys and basic curls, a rowing machine will build back muscles. Check with your doctor before doing anything if you are on cardiac meds or doing more than what you are used to.

[rluttrell]

Thank you taking the time to respond
I will do both cardio and light weights.
Thank you again

[instinctivebowman]

if you have an indoor rock climbing gym nearby, go there for about a week, wow what a bow arm/hand workout. i think i could move up 50lbs doing it if i had too.

[Trad Whitetail]

Honestly you are doing really good.  You will plateau here and there in your gains, but with the weight you started with you have come a long way.  Shooting that many arrows at that weight before you get tired I would say is plenty good enough.  If you are wanting to now improve shooting ability listen to Martin's advice - only shoot perfect shots.  Take one shot at each target.  Less is more in this case.  Concentrate hard on a single spot and make it as perfect as you can.  That is what makes me shoot better.  If I know there is not a second shot I put more effort into making it perfect. I don't think you need to worry about endurance.

[instinctivebowman]

i know this is sort of off subject but you sound a lot like myself when i got started and i thuoght i might add this info.
i have a little thing i do that sort of resets me from shooting to many arrows.

take 1 arrow stump shooting, spend an hour in the woods. you only get one shot during that hour. You can take your shot anytime during the hour that you feel you will make the best shot. When you decide to take it, I have a feeling you will make it count(because after all, you only really get one arrow when its game time). Its important not to cheat on the time.
im sure this will sound a little strange to some but i have passed this trick to several guys that do it pretty regular.

its helps me, maybe it will help you

cheers, jeremy