Workouts for shooting

[Shane C]

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!

[Lonala]

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

[Lonala]

Forgot if you have dumbells do some dumbell rows with your knee on a bench it has the same motion as drawing a bow.

[longbowray]

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

[JohnnyWayne]

Also keep in mind to stay limber, do stretches. I try to stretch every day, shooting or not and it helps quite a bit    

[Rick Richard]

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.

[Roger Norris]

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.

[Rustic]

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.

[duncan idaho]

check out these websites for indept physical training:

 www.tnation.com===5-3-1-  program for core strength.many forums under "Training"

 www.sealfit.com
 www.crossfit.com
 www.bodybuilding.com

[stevewills]

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...

[Igor]

Baby lifting....when you can find a willing partner

:^)


 

[BobCo 1965]

LOL!

[danderson]

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

[Shakes.602]

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!!          

[Gil Verwey]

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

[Shane C]

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!

[bayhunter]

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

[Easykeeper]

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.

[Easykeeper]

[Roots]

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.