training to move up on draw weight

[Magwa45]

I am thinking about getting another longbow, about 5-10 lbs. heavier in draw weight than current longbow. Besides working the upper body with push-ups and dumbbell curls, I had an idea. Why not pick up a used recurve with the target draw weight, about 50-55 lbs., and shoot that to get used to the heavier draw? I could probably pick up a used recurve for less than $200 and find out how well I can handle the heavier draw weight. That might ease the anxiety of buying a heavier bow and not worrying about the increase in poundage. Suggestions?

[jrchambers]

if it were me and i could shoot the one i have with ease, i wouldnt hesitate to buy another heavier,  i might shoot a bit more than usual before going up in wieght then just start shooting what you want, itl be stiff at first then youl grow right into it.  in my experience pushups and curls do nothing for shooting, maybe some rows to target the back

[Dartwick]

I agree with jrchambers, if your fit enough to comfortably shoot your current bow then curls and push-ups arent going to help much.(but its a good idea to do them even if your not trying up your bow strength.)

There are some rowing type exercises that might help using dumb-bells. But the best choice is one the surgical tubing or rubber strap devices that let you mimic the exact shooting mechanics - they are much less than $200.

[Rob DiStefano]

using yer current bow, overdraw it way past yer anchor point - do this in increasing numbers and increasing intervals.  monitor yer body and if it needs a rest and time off, listen up and back off!  a two inch overdraw can easily add 6-8# to yer holding draw weight.  if done properly, and you've listened to what yer body sez, in as little as week yer current holding draw weight will feel a bunch lighter and easier.  promise!

here's a tip i stumbled on a few years back that has saved me from injury ...

i've found that the drawing process is much easier on the bow hand shoulder if you 'aim' up at a 70-80 degree (or so) angle as you draw.  this is also a *great* way to warm up your shoulder muscles before shooting, without hurting muscles and ligaments.

like any physical sport, warming up is crucial to good performance and longevity!

[Curveman]

Good idea Rob! I made a 10 pound jump early in my bow shooting career and I think I just kept holding it a little longer each day until I could do "reps" and now it feels as comfortable as my starter bow if not more. I think that Rob's method may work better.

[bowmaster12]

I have a question along the same line im also thinking of making a jump right now im shooting 50lbs woudl you guys recomend a 5lb increase or a 10lb jump im new to trad but a 5lb jump doesnt really seem worth it to me thoughts ideas?

[Curveman]

I think most people are going to say a 5 lb jump would be safest but I say go for it! Try Joe's way or just shoot fewer arrows in perfect form and build up gradually. Some will say why bother but there is something to be said for a "heavy" bow really zipping out a heavy arrow that is just marvelous!    

[Rob DiStefano]

imho, if yer current holding weight feels really comfy, working up another 5# is fine, but not 10# as there's too much risk of getting hurt (specially as ya get older!).  

again, another reason to do the overdraw test and build-up first.  i would not go from 45# to 55#, i went to 50# and then to my present 55#.  same is true for going from 50# to 60#.  as in most of life, 'gradual' and 'baby steps' are key words that work without tearing you down.  take it easy, go slow.

and ... you need to work at maintaining that heavier draw weight on a weekly basis, or risk injury.  again, more important yet if yer getting on in years.

from performance standpoint, i believe there's lotsa advantages in going heavier (whatever 'heavier' means to you) in holding weight, and worth pursuing - think: faster and heavier arras!  

[Steelhead]

I would not go up 10#s either.Thats a 20% increase.

Another important consideration is maintaining proper shooting form when increasing wieght.If its too much weight your bound to snap shoot or shoot when not fully at fulldraw.Or shoot with out lack of full control amongst other potential bad habits.Those are things you wanna stay totally away from.

Work up slowly while maintaing good form and technique.

[Rob DiStefano]

what steelhead said, xactly.

[Curveman]

Got money for two more bows if 60 is your goal?  Then you can do it that way. I think it actually may depend on how far away you are from the 10 pound increment. If you can draw 10# heavier with perfect form once then you can go for 2 etc. As an example, while I generally shoot a 60#, my friend volunteered that I had no trouble shooting well his 70# bow last summer. I certainly couldn't shoot it as long as I could my 60 until I worked up to it however. But if you can't get perfect form for one, then just like weightlifting, you would have to drop back to smaller increments. Particularly when you're young the human body can adapt to a lot.

[Gray Buffalo]

A little run through my experience. I started with a 45 lb longbow and through the years was able to build up to 80 lbs and now at 67 years I’m back to 50 lbs. I feel unless your going after really big game you won’t need anymore then 55 lbs.

[Rob DiStefano]

imo, 60# is a sweet weight for a trad bow.  lots of arrow options.  

though i can handle 60# with good form, i can't shoot as accurately as with 50#.  and though 55# isn't a struggle for me, that little bit of added string tension at full draw yields a very crisp release that i love.

in the long run, i think it pays to shoot one stickbow, and at the most holding weight that can be well handled.      

but there are times when lower holding weights make sense - such as for trad events that require shooting upwards of a hundred or more arrows, or for those times when injuries strike, or that aging demands compromise.  to each their own, and if it ain't fun or rewarding, i try not to do it.  :D

[Daddy Bear]

I'm not a believer in doing an isolated muscle group while neglecting the remainder of your body. An all around fitness routine that covers the basics in flexibility, endurance, and strength is a better route.

I'm also not a believer in overextending your draw to artificially increase draw weight, I think such practice has a potential to form bad habits and may increase risk for injury. Working towards absolutely mastering your bow weight so that you have complete control at full draw is a better route. Mix up your hold times using your best form at full draw until you reach the point that you can easily dominate your current bow weight. No shaking, no trembling, no I cant hold full draw no more than a second or two. You should be able to easily reach full anchor and hold full anchor for a good duration of time. I've never timed my max hold, but I don't think I'd have any difficulty holding my 67pound longbow 30 to 40 seconds without difficulty. You should completely dominate your current bow weight before going up at all.

At this point, If you wanted to up the weight, the next bow you select add around 5 pounds or so and go at it again. I settled on the 65-70pound range many years ago and have been happy to stay at that weight. I thought about going up a time or two, but have been very pleased at this weight as being ideal for all hunting.

Spend your time gaining complete control over what you have and work your way up slowly over time, and you will be far better off in the long run with better muscle memory and an injury free healthy body.

Tip, a Hill style swing draw where you use a low shoulder and relaxed bow arm elbow will greatly reduce stress and strain on the body.

Best,
DB

[Rob DiStefano]

i agree, db - working all major muscle groups, and even switching over your draw to your other side, is the better balanced approach.  

pulling past anchor to work the muscles is done without an arrow, and without aiming - it's all about draw weight control and not form.  performing this overdraw  whilst 'aiming' skyward, or even earthward, gradually works the shoulder muscles and ligaments - these positions are far easier to draw back a bow, and easier on the muscles.  gradually, drop or elevate the bow arm to parallel with the ground.  much easier and safer than doing a parallel-to-ground draw.

[Fletcher]

You can also add an exercise band between your bow and string and draw with that.  It will add the extra draw tension you are looking for to increase your strength while still maintaining form and feel.  It is important to work both sides of your body so switch back and forth, right to left during your exercise sessions.  

Several years ago a Texan named Price Ebert produced a pretty good video with an exercise program to increase bow weight.  I think I still have it someplace, but after a few moves, I haven't seen it in years.  Good luck and let us know what works for you.

[Rob DiStefano]

there's an interesting weight training article by price ebert in the premier issue of instinctive archer magazine.  that issue is available online free ...

 http://www.tradstore.com/iam/#preview

[Magwa45]

Well, thanks for the ideas. Now I have an excuse to get that 50# Howard Hill longbow I have lusted for. But which one, Halfbreed, Cheetah, Big Five, etc. Hard decisions!

[Fletcher]

Thanks, Rob.  That is the same Price Ebert and those exercises are on his video.  They work, too.

[Terry Green]

Good Stuff Rob!!!

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