Suggestions for good gym training exercise

[Matt_UK]

Hi,

I dont seem to be able to shoot as often as i would like lately, last night was the first time in a few weeks and my muscles are feeling it today. I wonderd if anyone has any suggestions about exercises, gym based or home based that would exercise the muscle groups used.

[Oldtimer]

A good, allover general workout, with a slight emphasis on upper body strength, plus a cardio-vascular workout - running, walking, swimming, rowing etc. Nothing special is required, as shooting itself builds the shooting muscles. You just need to improve your general fitness.

[Marcus]

Best archery training would be SPT's.
Take a recurve bow and draw it back and hold for as long as your technique will allow you (say 45 seconds)
Then rest for twice as long as you held. (1.5 minutes)
Then repeat
Do this for an hour a night and your shooting will improve out of sight.

[Kuru]

What I did when getting back into shooting after many years break is took my bow to a sports physio showed him what I did and he gave me some exercises then rang up my trainer at the gym and explained to her what he wanted me to do. Now I'm pretty safe in the knowledge that I will not injure my shoulder. but for the most part a general circuit training scheme will do wonders.
Let us know how you get on :D

[Flame]

What I did when getting back into shooting after many years break is took my bow to a sports physio showed him what I did and he gave me some exercises then rang up my trainer at the gym and explained to her what he wanted me to do. Now I'm pretty safe in the knowledge that I will not injure my shoulder. but for the most part a general circuit training scheme will do wonders.
Let us know how you get on :D

CW did the same and has exercises to suit archery.

She also does SPT as well. :D

[Sesco_c]

Check the book precision archery by ruis and stevenson
it has how to classify your physical state, a workout program, details on exercises, stretching, common injuries, all tuned tward archery.

[Malko]

Aren't building our back in an asymetric way?

say for example swiming will make our muscles work on both sides the same way. but SPT, or just archery practise might build more muscles on one side than the other. no?

to keep a straight back, shoulders, etc . wouldn't it be recommended to practise swimming instead of SPT?
just wondering. (and we probably should be straight when we shoot anyway, but we don't use the same muscles on both sides)


(what does SPT stand for by the way? )

[frommy]

(what does SPT stand for by the way? )

Abreviation for "septic", which then has its' derivation in CBT, which was long ago determined by this forum to represent "cleaning bathrooms & toilets". :wink:

Hope this might be of assistance. (Ducks for cover) :D

[Flehrad]

Strength Pulling training? Beats me what SPT stands for.

I tried SPT today at the club, and oh boy.

First draw, held for 20 seconds.
rested 40 seconds
Second draw, held 10 seconds.
rested 20 seconds.
Third draw, held 9 seconds.
rested 20 seconds.
4th 10 seconds.......

After the first draw, I can't hold it more than 10 seconds.....

But, when I'm actually aiming at the target, and pulling it through the clicker, I can hold it longer, for about 15-20 seconds each shot for the first 4 shots, with about 10 second rest time, and then the last two shots go to all hell, and end up not being very good. Usually I struggle to get the 6th through the clicker and as a result, I collapse the arms in straight after release....

[Malko]

I tend to be the same ~20s. then it drops to 15s.
I really need to pratcise!

hopefully the 45s mentionned earlier where for a compound bow (?)

[Pete]

I thought SPT stands for "Specific Performance Training"

I can generally hold for 20 seconds for 30mins until my arm fall off.

[milky]

SPT stands for Specific Physical Training. And yes its the best way to gain stength specific for archery. Draw hold, then rest. Treat it like a machine at the gym. Do 10 reps of 20 seconds for 3 sets. You can change it around to suit yourself. Less reps, yet with a longer hold, or more reps with a shorter hold. Whatever you do, you will get stronger and after a short period of time doing it you will be able to increase the number of reps or time you hold it for. Its a lot cheaper than a 12 month gym membership. But remember focus on your technique when you are doing it, otherwise you will be strong yet unless you focus on your from you will will have poor form. :P