building up strength?

[KAJ]

hey, i was just wondering how you could build up your strength other than spt-ing? (i am shooting recurve @ 33# going up to 36#) thanks
-jake

[Brocky]

Shoot more

[Cartz]

Gym

[KAJ]

Shoot more

i shoot everyday. about 90 arrows.

[Sandy Hancock]

SPT ;)
Add a theraband to increase the draw weight if you want to be a hero.

[Brocky]

SPT ;)
Add a theraband to increase the draw weight if you want to be a hero.
First post: other then spt thing

[recurve boy]

Gym

Yep. If you're a junior, make sure you see your doctor or a qualified trainer first. Weights can be a bad idea if you are still growing.

[KAJ]

yeah i do weights 3 times a week but not over the top as i thought it was more in the back than in the bicep when pulling your bow

[Eberbachl]

yeah i do weights 3 times a week but not over the top as i thought it was more in the back than in the bicep when pulling your bow

Who says you can't use the weights to exercise your back?

[Cartz]

Yep. If you're a junior, make sure you see your doctor or a qualified trainer first. Weights can be a bad idea if you are still growing.


Bollocks to the doctor, only if your anally retentive. You'll be fine...the only main weights that impacts on your growth is those affecting the spine. Primarily squats. So...if you really want to see anyone, see a trainer on how to perform the exercises properly.

Weights doesn't mean JUST your biceps. Work your back, there are plenty of exercises you can do for it. Try bent over rows...again, look for proper form when doing it.

Even if you do work your biceps, as long as you can practise proper form when shooting, you should be fine. You would be better off increasing your overall fitness rather than doing nothing.

SPT is the best way, gym is supplementary.

[KAJ]

ok thanks everyone

[Sandy Hancock]

First post: other then spt thing

Thanks Brocky, but I had read the first post - hence the wink :silly: :fist:

Seriously, why would you want to look for something other than the most proven, most sport-specific way of building power-endurance?

If you understand anything about training, do the SPT.

[C.O.N.O.C.]

As you are still growing, it is important that you develop all your muscles equally, not just your back. Strong legs will help keep you stable in the wind. You can exercise your quads (the muscle at the front of your thigh) however you also need to exercise your hamstrings, as the muscle groups work together. This applies to your entire body ie. if you develop your back you should also develop your chest. Exercising with weights helps keep the development equal on both sides of your spine also, since most people only do spt/shooting left or right handed and are exercising the same muscle group constantly. Good luck, it all helps with overall strength and fitness.

[tombutt]

so carter i know why you are so short now

[Archangel]

i shoot everyday. about 90 arrows.
Should be heaps for 36lb...

[Cartz]

so carter i know why you are so short now


the ladies seem to differ

[Sean-ee]

i do spt's somtimes or you can try watching tv and when the adds come on you can rise your bow and practise pulling back. That can work.

[bobzila]

what does spt stand for?

[Cartz]

severe physical torture

[bobzila]

oh so all of you people are emos

[KAJ]

what does spt stand for?
it stands for "special physical training" i think anyways.

[KAJ]

i do spt's somtimes or you can try watching tv and when the adds come on you can rise your bow and practise pulling back. That can work.

i do spts whether the ads are on or not. too hard to keep track of time if i was only spting. besides, the body would get to much rest if you only spted during the ads. You should hold for 10 seconds at least then rest for 20 secs (jsut double the amount of time u hold the bow back for)

[James Hirth]

hey, i was just wondering how you could build up your strength other than spt-ing? (i am shooting recurve @ 33# going up to 36#) thanks
-jake

i would put my poundage up on my compound very slowly until i got it to 60# and i also went to the gym that helped and so did swimming.

[lewkowski]

hey, i was just wondering how you could build up your strength other than spt-ing? (i am shooting recurve @ 33# going up to 36#) thanks
-jake

Just do as Chopper says "Toughen the F#%K up"

Seriously though, you need to do some more weight training, one cheap way is by hanging from monkey bars/low tree branch and using your back muscles (not biceps/triceps) to lift your body, worked for me.

[ninevalleys]

well moving for compoudn ot recurve i found it pretty difficult, but like 3 weeks into it i can handle my 32# recurve pretty easily, in the first week i was shakeing like buggery, all i did was shoot for 30 -60 mins a day every day,and it seems to hae paid off...

so.. just shoot more.

NV

[Archangel]

Just do as Chopper says "Toughen the F#%K up"

Seriously though, you need to do some more weight training, one cheap way is by hanging from monkey bars/low tree branch and using your back muscles (not biceps/triceps) to lift your body, worked for me.
Yep, best way to train your lats. Keep your arms wider apart than your shoulders and it should work fine.

[Sean-ee]

i do spts whether the ads are on or not. too hard to keep track of time if i was only spting. besides, the body would get to much rest if you only spted during the ads. You should hold for 10 seconds at least then rest for 20 secs (jsut double the amount of time u hold the bow back for)
well it is better than nothing if you pull back 6 times during adds that is the same as in a end of shooting

[Hannah]

Just do as Chopper says "Toughen the F#%K up"

Seriously though, you need to do some more weight training, one cheap way is by hanging from monkey bars/low tree branch and using your back muscles (not biceps/triceps) to lift your body, worked for me.
that is a really good idea...I hadn't even thought of that one.

[Progen]

i do spts whether the ads are on or not. too hard to keep track of time if i was only spting. besides, the body would get to much rest if you only spted during the ads. You should hold for 10 seconds at least then rest for 20 secs (jsut double the amount of time u hold the bow back for)

Aim for way more than 10 seconds. 10 seconds is definitely not enough. I was told / taught to go for at least 45 seconds to 1 minute. Right now, when fresh, I'm doing about 30 seconds at 38lbs. Average is 20ish seconds and those 20ish seconds are in my comfort zone. No risk of any muscles collapsing and I can let down safely and in a controlled manner.

ps. I do believe SPT stands for Specific Physical Training as in you target those muscles used in the sport you're training for.

Addition : The reason you should aim for a longer holding period during your draw and hold sessions is because if you can only do 10 seconds, the moment you drift out of the gold and shift back, you're already approaching your fatigue limit and the tremblies would have started to set in. From the very first day I started my SPTs (after I was told / encouraged / coerced into doing so), I found that it helped my shooting quite a bit.

[Win for won]

ps. I do believe SPT stands for Specific Physical Training


Quote from KSLinternational...

Theres 3 things in life...Taxes, Death and SPT...

SPT is also refered to as from one of the residential archers in the States as Severe Physical Torture;) a real hearty bunch I see