Anyone do training with weights?

[MikeD]

What exercises do you include in a weights programme to help archery?

[Munsterman]

I do seated rows for my back and standing cable cross overs for my rear shoulders. Lots of core body weight exercises such as body planks etc

[Schme1440]

I would love to but my daily schedules dont allow for it. What you need to be carefull of is you dont want to build up muscle mass. its more toneing for stamina thats more important. if you build up too much muscle mass then you wont be able to move properly.

Top golfer Nick Faldo spent a winter in the gym to get fit for a pro season. When he went back to the course he found he was to bulky and couldn't swing his clubs properly because he wasnt flexible enough. Different sport but think it applies quite well for this situation.

[pwiles1968]

If you want to use free weights you could try dumbbell pulls lean over so your body is parallel to the ground support your body weight with one hand on a bench or chair with the other hand slowly lift hold then lower dumbbell trying to simulate action of drawing a bow (don't just do your drawing arm). Pull ups would also be fairly good for upper back try and vary hand position.

For the bow arm, try holding a light weight steadily in front of you at arms length as long as possible, if you don't have weights a tin can (beans or similar) would do ok, I used to use Pilates bands stand on one end and lift the other and hold.

Don't Just do one exercise though Any upper body exercise would be good for building overall stamina and strength.

When you are shooting if you are practising not doing a round try and hold the shot for time just aim don't release, build the amount of time slowly.

Edit – To answer the question I don’t actually train with weights I used to run a Gym a long time ago, but it has been many years since I have seen the inside of one of those things, I did a level of exercise to get the muscles back into shape when I started archery but that has sort of gone out of the window now.

[Schme1440]

Originally Posted by pwiles1968

If you want to use free weights at home you could try dumbbell pulls lean over so your body is parallel to the ground support your body weight with one hand on a bench or chair with the other hand slowly lift hold then lower dumbbell trying to simulate action of drawing a bow (don't just do your drawing arm). Pull ups would also be fairly good for upper back try and vary hand position.

For the bow arm, try holding a light weight steadily in front of you at arms length as long as possible, if you don't have weights a tin can (beans or similar) would do ok, I used to use Pilates bands stand on one end and lift the other and hold.

Don't Just do one exercise though Any upper body exercise would be good for building overall stamina and strength.

When you are shooting if you are practising not doing a round try and hold the shot for time just aim don't release, build the amount of time slowly.

What you have explained is similar to the reversals technique. I found doing reversals with as much weight as I could screw into the riser always helped.

[pwiles1968]

Originally Posted by Schme1440

What you have explained is similar to the reversals technique. I found doing reversals with as much weight as I could screw into the riser always helped.

Not heard of Reversals could you describe please.

[Schme1440]

Reversals is basically drawing the bow (without arrow) and holding at full draw for period then coming down. Doing this over for about 30 times a session, waiting between draws, doing this at least 3 times a week. You can also use a training aid to do this

http://www.quicksarchery.co.uk/super...p?product=1301

it attaches to your string at the nock point and cups your draw elbow. With this one you draw till your bicep is inline with your sholders and hold. This is easier and the method most taught. This builds up both sets of sholder muscles by mimiking shooting with out loosing. When you get more advanced you can increase the time you hold the draw and even miminc coming through the clicker by moving the draw arm back and forth by a couple inches. Im sure now some one will add on to this. its simple but vry effective. To help your bow arm when doing reversals you could add more weight to the riser in the way of extra rods or even a wet towel on the longrod.

I use 3kg for shoulder stabilty/strengthening excercises and 'the ball' for core stabilty training. I eventually hope to be able to shoot whilst balancing on the ball. (but when I can do that i'll probably give up archery and join a circus )

[MikeD]

Originally Posted by Schme1440

Reversals is basically drawing the bow (without arrow) and holding at full draw for period then coming down.

Is used to do reversals with recurve, but I wasn't sure how much value there is for compound. Coming down is not as controlled as it should be...

I started this thread because I was told that the body adapts to the requirements put on it. To improve holding the bow up it is good to practice holding a bow that weighs more than usual. In addition core body strength improvement will have benefits in counteracting the wind for example.

What is The Ball McCaig?

I really don't fancy going to a gym, but I could do dumbell work at home.

[Schme1440]

For shooting fitness reversals is the best. I should start it again really havent done any for ages. Even for compound its a good thing but use a Recurve not a compound. You dont get the benifit from a compound because of the let off. Get a cheap recurve with a good poundage, over 40# would be rcommended. This is all information I obtained from GB squads so it aint me being big headed or anything.